CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Squat Clean (6 sets x 2 reps @ 80% )

Recovery track

Metcon (Weight)

Med-ball clean

5 sets x 15 reps

Metcon CrossFit track

Metcon (AMRAP – Reps)

15 minute AMRAP

80/65 calorie row or bike

40 T2B

80 WBS (20/14)

Recovery track metcon

Metcon (AMRAP – Reps)

15 minute AMRAP

80/65 calorie row or bike

40 knee raises or v-ups

80 goblet squats

Run club

Metcon (Time)

4:30pm run club

For total time

200m run

Rest :30

300m run

Rest 1

500m run

Rest 2

800m run

Rest 2

800m run

Rest 2

500m run

Rest 1

300m run

Rest :30

200m run