CrossFit OwnIt – CrossFit

Weightlifting

Power Clean (2 @ 80%
1 @ 83%
1 @ 85%
1 @ 88%
x 2 sets)

Metcon

Metcon (Time)

For time

60 Calorie row or bike

50 T2B

40 2 DB box step overs (50/35) (24/20)

Metcon

Metcon (Time)

Run club at 4:30pm

800m warm up run

*increase pace at the turn around to get heart rate up

For totaltime increasing in pace each round

1200m run

Rest 4 minutes

1000m run

Rest 3 minutes

800m run

rest 2 minutes

600m run

rest 1 minute

400m run

rest :30 seconds

200m run