11/09/16 – CrossFit OwnIt
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11/09/16

8
Nov

11/09/16

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

Clean and Jerk (see below)

3 cleans @ 60% + 1 Jerk

3 cleans @ 65% + 1 Jerk

3 cleans @ 70% +1 Jerk

3 cleans @ 75% + 1 Jerk

3 cleans @ 80% +1 Jerk

Weightlifting

Front Squat (4×5 @ 75%)