12/5/17 – CrossFit OwnIt
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12/5/17

4
Dec

12/5/17

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 (3 position snatch- Power, above knee, and floor)

3 complex @ 60%

2 complex @ 65%

1 complex @ 70%

1 complex @ 73%

1 complex @ 76%

Metcon

Metcon (AMRAP – Reps)

3 min AMRAP

30 WBS

30 Pull Ups

*rest 3 min

3 min AMRAP

30 DB Snatch

30 T2B

*rest 3 min

7 min AMRAP

30 WBS

30 Pull Ups

30 DB Snatch

30 T2B

* Running clock for 19 minutes. Count total reps.