12/14/16 – CrossFit OwnIt
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12/14/16

13
Dec

12/14/16

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)

3 reps @ 60%

3 reps @ 65%

3 reps @ 70%

3 reps @ 75%

3 reps @ 80% x2

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP

55 DU

55 WBS

55 DU

55 HSPU

55 DU

55 T2B