CrossFit OwnIt – CrossFit

weightlifting

Back Squat (3 reps @ 75%
2 reps @ 80%
2 reps @ 83%
2 reps @ 85%
2 reps @ 88%
2 reps @ 90%)

Metcon

Metcon (Time)

3 RFT

25 wall balls (20/14)

10 2-DB box step overs (24/20) (50/35)

Metcon

Metcon (Time)

Run club at 4:30pm

30 minute AMRAP

200m sprint pace

200m slow recovery jog/walk to get heart rate to threshold