CrossFit OwnIt – CrossFit
Metcon
Metcon (AMRAP – Reps)
40 min alt emom
13/11 cal row
5-10 SHSPU
13/11 cal bike
10-20 bumper plate jumps
1-2 Rope climbs
*scale to 40 seconds of work/20 seconds of rest. This should be about 75% effort of continuous work
Metcon
Metcon (Time)
Run club at 4:30pm
400 m warm up run
Run club
10x
100 m fast
300 slow recovery jog/walk
*purpose is 90-100% effort on 100 m. 300 used to get HR back down to zone 2 or 180bpm – age. Walk if needed on 300m
400 m cool down run