CrossFit OwnIt – CrossFit

weightlifting

Clean Pull (3 sets x 3 reps @ 100% of clean )

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute amrap @ sustainable pace

14/12 calories on row or bike

16 alt box step ups (20 inches)

18 hang DB snatch (9 right/9 left) (not alternating) (35/25)

*use a lighter DB then you would normally use in a metcon

Metcon

Metcon (Time)

Run club at 4:30pm

E5MOM X 5 rounds

600m run

*progressive efforts