CrossFit OwnIt – CrossFit

Weightlifting

Back Squat (4 sets x 10 reps @ 60%)

Metcon

Metcon (AMRAP – Reps)

3 minute amrap

teams of 2

25 wall ball shots each (20/14)

Max calories on row or bike with remaining time (you go I go)

rest 1 minute x 4 sets

Metcon

Metcon (Time)

Run club at 4:30pm

300 m warm up jog

E5MOM

6×600

M run

*progressive effort

200m cool

Down walk