CrossFit OwnIt – CrossFit

Weightlifting

Back Squat (3 sets x 5 reps @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

3 Strict pull-ups/ring rows

6 Push ups

9 Wall balls (20/14)

*Rest 2 minutes and repeat. Attempt to keep rounds and reps consistent. Start back at strict pull-ups when beginning second AMRAP.

Metcon

Metcon (Time)

Run club at 4:30pm

600m warm up run

E6MOM x 5 sets

400m run slow (8 minute mile pace)

300m run moderate (7 minute mile pace)

200m run fast (sub 6 minute mile pace)