CrossFit OwnIt – CrossFit

Weightlifting

Strict press (5×6 @ 65%)

Metcon

Metcon (AMRAP – Reps)

21 alt emom

7-14 1-db box step ups (50/35) (24/20)

7-14 cals on rower or bike

2-4 wall walks (2x inch worm with push up)

Metcon

Metcon (Time)

Run club at 4:30 pm

400 m warm up

E2MOM

20x 200m

5 @ 8 min mile pace or 60% effort

5 @ 7:00 mile pace or 70% effort

5 @ 6:30 mile pace or 80% effort

5 @ sub 6 mile pace or 90% effort