11/21/16 – CrossFit OwnIt
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11/21/16

20
Nov

11/21/16

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

Back Squat (4×4 70%)

Metcon

Metcon (AMRAP – Reps)

5 min AMRAP

burpee box jumps (24/20)

*rest 5 mins

4 min AMRAP

shuttle run (stop sign and back)

*rest 4 mins

3 min AMRAP

Power Cleans (155/105)

*rest 3 mins

2 min AMRAP

WBS (20/14)

*rest 2 mins

1 min AMRAP

Max UB Pull Ups