10/18/16 – CrossFit OwnIt
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10/18/16

17
Oct

10/18/16

CrossFit OwnIt – CrossFit

Warm-up

Ownit2 (No Measure)

dowward dog

50 DU or 30 DU attempts +

250 m row

PT

Leg Swings

GM

SS

2RNFT

10 push Ups

10 jump squats

10 mountain climbers

Metcon

Metcon (AMRAP – Reps)

EMOM x 21

Min 1: 10 RDL @ 50% DL

Min 2: 10 kipping HSPU (sx seated KB Press)

Min 3: 50 DU (sx 30 DU or 50 SU)

Metcon

Metcon (Time)

400 m sprint

rest exactly 1 min

300 m sprint

rest exactly 45 seconds

300 m sprint

rest exactly 45 seconds

200 m sprint

rest exactly 30 seconds

200 m sprint

rest exactly 30 seconds

200 m sprint

*record total time