CrossFit OwnIt – CrossFit

Weightlifting

Power Clean (2 reps @ 83% x 2 sets
2 reps @ 85% x 3 sets
2 reps @ 88% x 4 sets )

Metcon

Metcon (Time)

For time

1k row/50 calorie bike

50 pull ups

25 Devil’s press (50/35)

Metcon

Metcon (Time)

Run club at 4:30pm

400m warm up run

15 rounds

200 m run

200 foot walk (stop sign in parking lot and back). These should all be hard efforts. Set cones for athletes to not run into each other

400m cool down run