CrossFit OwnIt – CrossFit

Weightlifting

Front Squat (5 sets of 3 reps (build to heavy 3 as heavy as possible))

Metcon (Time)

5 RFT

40 DU (2:1)

20 OH DB Lunge (10 lunges each arm) (50/35)

Metcon

Metcon (Time)

Run club at 4:30pm

500m warm up run

4 sets

500m run fast (6 minute mile pace)

500m run slow (9 minute mile pace)

*rest exactly 2 minutes between sets