CrossFit OwnIt – CrossFit

Weightlifting

Push Press (5 @ 63%
4 @ 65% x 2 sets
3 @ 68% x 2 sets
(Use clean and jerk as baseline))

Metcon

Metcon (Time)

In teams of 2

20 min cut off

150 burpees

150 cal row or bike

*only one partner works at a time but you may split however you want in terms of reps and rounds.

Metcon

Metcon (Time)

Run club at 4:30pm

Run club

400 m warm up run

2 mile run for time. Run at :45 seconds slower than projected 1 mile pace. Speed up for last 800

If you can.

400 m cool down run