11/23/16 – CrossFit OwnIt
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11/23/16

22
Nov

11/23/16

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

Snatch (see below)

2 reps @ 65%

2 reps @ 70%

2 reps @ 75%

1 rep @ 80%

1 rep @ 85%

1 rep @ 90%

hit heavy single for the day (3 attempts max)

Metcon

Metcon (AMRAP – Reps)

9 min AMRAP

2-4-6-8-10….etc.

Deadlift (205/145)

HSPU