CrossFit OwnIt – CrossFit
Weightlifting
Clean and power jerk (Weight)
2+2 @ 75%
2+2 @ 80% x 3 sets
Metcon
Metcon (AMRAP – Reps)
20 minute alternating EMOM
13/11 calorie row
5-10 strict HSPU
13/11 calorie bike
5-10 strict pull ups
Metcon
Metcon (Time)
Run club at 4:30 pm
400 m warm up run
4x
800 m run (each 800 run slightly faster) (example 8:30/8/7:30/7 mile pace)
200 m walk
400 m cool down run