11/18/16 – CrossFit OwnIt
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11/18/16

17
Nov

11/18/16

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 (AMRAP – Reps)

5 rounds of each of the movements before moving to the next)

45 on/15 off

Cal Row

1 min rest

Shuttle Run (stop sign)

1 min rest

Partner Tire Flips

1 min rest

Burpees

1 min rest

Alt T2B/Pull Ups (1 round T2B next round Pull Ups-for 6 total rounds)