CrossFit OwnIt – CrossFit

Weightlifting

Clean and Jerk (1 Front squat + 1 Split jerk x 8 sets)

All at 80% of clean and jerk max.

Labeled under c&j to find percentage easily.

Metcon (Time)

5 individually timed rounds E4MOM

30 Air squats

10 Pull-ups

30 DU

10 T2B

*Scale reps to complete in 2 minutes or less

Metcon

Metcon (Time)

Run club at 4:30 pm 🙂

600m warm up run

E7MOM X 4 sets

1x400m slow (8 minute mile pace)

Directly into

1x600m fast (6:20 mile pace) (or progressive efforts)

*Athlete should get 2 minutes of rest or increase to E8MOM