11/10/17 – CrossFit OwnIt
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11/10/17

9
Nov

11/10/17

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 (AMRAP – Reps)

Partner WOD

2 min ME DB Snatch (50/35)

30 seconds rest

2 min ME Cal Row

30 seconds Rest

2 min ME Cal Bike

30 seconds

2 min ME Pull Ups

30 seconds rest

2 min ME Thrusters (75/55)

30 seconds rest

2 min ME Burpees

30 seconds rest

2 min ME DU (2:1)