11/16/17 – CrossFit OwnIt
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11/16/17

15
Nov

11/16/17

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 (Weight)

6 min EMOM

5 TnG Squat Cleans

* pick a weight that is manageable across (50-60%)

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP

4-8-12-16….

C2B Pull Ups

FR Lunge (95/65)

STO (95/65)