CrossFit OwnIt – CrossFit

Weightlifting

Clean Pull (4 sets x 3 reps @ 110% of clean)

Metcon

Metcon (Time)

Partner workout

30 seconds on/30 seconds off

200 calories on bike or row

100 pull ups

200 DU/350 SU

100 front rack lunge (115/75)

Metcon

Metcon (Time)

Run club at 4:30pm

300 m warm up run

Run club

12 rounds

300 m run

100 m walk

*progressive efforts

300m cool down run