CrossFit OwnIt – CrossFit

Weightlifting

Split Jerk (3 Reps 73%
3 Reps @ 75%
2 Reps @ 78%
2 Reps @ 80% x 2 sets
*80% 2 sets only)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

10 Squat cleans (115/75)

10 Sit-ups

rest 2 minutes

5 Minute AMRAP

10 Front squats (115/75)

10 Toes to bar

Metcon

Metcon (Time)

4:30pm run club

400m warm up run

5 Rounds

300m run slow (8-10 min mile pace)

500m run fast (6-8 min mile pace)

*rest 2 minutes between efforts