CrossFit OwnIt – CrossFit

Weightlifting

Clean Pull (3 sets x 4 reps @ 104% of 1RM clean )

Metcon

Metcon (AMRAP – Reps)

Intervals

60 seconds on/60 seconds off x 12 sets

7/5 calories on the row or bike

Max burpees with remaining time left

*score = total burpees

*machine should take 35 seconds or LESS, or scale appropriately

Metcon

Metcon (Time)

Run club at 4:30pm

E3.5MOM

400M run

X 7 sets

*progressive