CrossFit OwnIt – CrossFit

Weightlifting

Snatch (10 singles all between 80-85%)

*No misses

Metcon

Metcon (Time)

For time

1-10

Hang power clean (135/95) or 55%

10-1

1 DB box step over (front rack) (50/35) (24/20)

Metcon

Metcon (Time)

Run club @ 4:30 PM 🙂

400 m warm up/stretch

E6MOM

6x 800 m run

Progressive efforts. -20 sec mile pace each round, ending at PR projected mile pace. Increase to e7mom if athlete is not receiving at least two minutes of rest.

Example Mile paces

8

7:40

7:20

7:00

6:40

6:20