11/24/16 – CrossFit OwnIt
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11/24/16

23
Nov

11/24/16

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 (Time)

For Time (with a partner)

Choice of a 3 mile “Turkey Trot” or:

“Thanksgiving with the girls”

Angie’s House

40 Pullups

40 Push-Ups

40 Sit Ups

40 Air Squat

Helen’s House

400 m run

42 KB Swings (53/35)

24 Pull-Ups

“Fran’s House”

45 Thrusters (95/65)

“Nancy’s House”

400 m Run

30 OHS (95/65)

“Grace’s and Isabel’s House”

30 GTO (95/65)

“Kelly’s House”

400 m run

60 Box jumps (24/20)

60 Wall Balls (20/14)

Metcon