CrossFit – Wed, Apr 19

CrossFit OwnIt – CrossFit


Metcon (AMRAP – Reps)

40 min alt emom

13/11 cal row

5-10 SHSPU

13/11 cal bike

10-20 bumper plate jumps

1-2 Rope climbs

*scale to 40 seconds of work/20 seconds of rest. This should be about 75% effort of continuous work


Metcon (Time)

Run club at 4:30pm

400 m warm up run

Run club


100 m fast

300 slow recovery jog/walk

*purpose is 90-100% effort on 100 m. 300 used to get HR back down to zone 2 or 180bpm – age. Walk if needed on 300m

400 m cool down run

nutrition challenge

Metcon (AMRAP – Reps)