CrossFit OwnIt – CrossFit

Weightlifting

Front Squat (5 sets x 2 reps @ 83%)

Metcon

Metcon (Time)

For Time

Teams of 2

1 min on/1 min off

80 cal row or bike

160 WBS (20/14)

80 cal row or bike

*switch every minute. Complete all calories before moving to WBS. Complete all WBS before moving back to machine.

Metcon

Metcon (Time)

Run club at 4:30pm

Warm up 300m run

For Total time

200m run fast

200m walk

300m run fast

300m walk

400m run fast

400m walk

500m run fast

500m walk

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800m run fast

200m walk

1600m run fast

Cool Down and stretch