CrossFit OwnIt – CrossFit

Weightlifting

Mid hang snatch (Weight)

2 reps @ 70%

2 reps @ 73%

2 reps @ 75%

2 reps @ 78% x 3 sets

Metcon

Metcon (Time)

For time

40-30-20-10

Alt DB snatch (50/35)

12 burpee pull ups (after each set)

Metcon

Metcon (Time)

Run club at 4:30pm

400 m warm up run

4x without rest

400 m fast

800 m @ recovery pace

400 m cool down walk