CrossFit OwnIt – CrossFit

Weightlifting

Clean and Jerk (Work up to a heavy c and j for the day

Back off to 90% of max for the day and complete three singles at this weight )

Metcon

Metcon (Time)

8RFT

3 DL (185/135)

6 strict pull ups

9 push ups

Metcon

Metcon (Time)

Run club at 4:30 pm

Run club

400 m warm up run

For total time

200 m run

Rest 1

300 m run

Rest 1

400 m run

Rest 1

600 m run

Rest 1

800m run

Rest 1

800 m run

400 m cool down run