CrossFit OwnIt – CrossFit

weightlifting

Snatch grip RDL (4 sets x 4 reps @ 100% of snatch )

Metcon

Metcon (Time)

3 RFT

400m run

21 T2B

21 KBS (53/35)

Metcon

Metcon (Time)

Run club at 4:30pm

For time

1 mile run

Rest 3 minutes

800m run

Rest 2 minutes

500m run

Rest 1 minute

400m run

Rest :30 seconds

200m run

*increase pace each round