11/05/16 – CrossFit OwnIt
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11/05/16

4
Nov

11/05/16

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)

For Time (partner metcon-you go i go)

1000 m row

90 WBS (20/14)

800 m run (carry WB)

70 burpees over partner (one holds plank)

60 pull ups

50 STO (115/75)

400 m run

30 HSPU

200 m run

10 MU