CrossFit OwnIt – CrossFit

Weightlifting

Split Jerk (5 sets x 3 reps @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP

10 1 DB box step ups (50/35) (24/20)

10 STO (115/75)

*rest 3 minutes

5 minute AMRAP

20 box step ups (no DB)

20 empty barbell shoulder to overhead

Metcon

Metcon (Time)

Run club at 4:30pm

300 m warm up jog

E6MOm

5x800M run

*progressive efforts

300 m walk