10/21/16 – CrossFit OwnIt
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10/21/16

20
Oct

10/21/16

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

Weightlifting

Back Squat (see below)

triple @ 83%

single @ 87%

triple @ 83%

single @ 89%

triple @ 83%

single @ 91%

triple @ 83%

Metcon

Metcon (AMRAP – Reps)

3 rounds of 1 min of work followed by 30 seconds of rest. Transition between each station.

Cal Row

Burpees to 6″ target

shuttle sprints

Ball slams (20/14)

*total reps