CrossFit OwnIt – CrossFit

weightlifting

Back Squat (5 sets x 3 reps @ 75-80% )

Metcon

Metcon (AMRAP – Reps)

3 minutes on/1 minute off x 4 sets

20 Alt DB snatch (50/35)

10 1-DB Alt devils press (50/35)

Max WBS (20/14 with remaining time

*score = WBS

Metcon

Metcon (Time)

Run club at 4:30pm

1000m run AFAP

*active rest walk or ride bike 3 minutes as recovery

X 4 sets