CrossFit OwnIt – CrossFit

weightlifting

Snatch Grip Deadlift (5 sets x 3 reps @ 100% of snatch)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP @ sustainable/slow

6 Strict pull ups

3 wall walks

6 2-DB box step ups (50/35 DB) (20 box)

Metcon

Metcon (Time)

Every 11th minute x 3 sets

3 x 1200m

*progressive