CrossFit OwnIt – CrossFit

Weightlifting

Front Squat (9 reps @ 85-90%
Break up however you want)

Metcon

Metcon (Time)

For Time

18 min cut off

Teams of 2

30 seconds on/30 seconds off

50 cal row or bike

100 pull ups

50 cal row or bike

100 1 DB box step ups (24/20) (50/35)

50 cal row or bike

Metcon

Metcon (Time)

Run club @ 4:30pm

Warm up 400 m run

4 rounds

1200 m run

*rest 2 mins between efforts. Progressive efforts. Increase pace each round. End with sub mile pace

Cool down 400 m run