11/1/17 – CrossFit OwnIt
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11/1/17

31
Oct

11/1/17

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

Weightlifting

clean complex (see below for complex percentages )

1 Hang Squat clean + 1 squat clean + 1 split jerk
3 @ 76%

3 @ 81%

3 @ 86%

Metcon

Metcon (AMRAP – Reps)

(11 min CAP)

45 cal row

45 T2B

45 Burpee Box Jump Over (24/20)

AMRAP C and J with remaining time (175/125)