10/13/16 – CrossFit OwnIt
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10/13/16

12
Oct

10/13/16

CrossFit OwnIt – CrossFit

Warm-up

OwnIt Warm Up (No Measure)

400 m run

10 PT

10 leg swing each side

10 Good Mornings

3 inch worms (no push up)

SS (1 min each leg)

3RNFT

4 pull ups

8 push ups

12 air squats

Metcon

Metcon (Time)

4 rounds for time of

5 bar MU

25 WBS (20/14)

SX 5 pull ups + 5 ring dips or box dips
17 min cut off

5 minutes rest after cut off

Metcon

Metcon (AMRAP – Reps)

9 min AMRAP

Partner Metcon

ME two armed KBS (35/36)

200 m run

*one person swings while other runs. SCORE is total swings