CrossFit OwnIt – CrossFit

Weightlifting

Power Clean (For 8 minutes, every :30 seconds perform 1 power clean at 75% )

Metcon

Metcon (AMRAP – Reps)

24 minute Alt EMOM (use as recovery)

12/10 calorie row

15 WBS (20/14)

12/10 calorie bike

30 single under crossovers/30 DU/50 single under

Metcon

Metcon (Time)

Run club at 4:30pm

400 warm up jog

4x

500m fast

800m recovery pace

200 cool Down walk