CrossFit OwnIt – CrossFit

Weightlifting

Clean grip deadlift (clean grip deadlift with a shrug

4 sets x 3 reps @ 110% of clean and jerk
)

Metcon

Metcon (Time)

For time

12 minute time cap

10-9-8-7-6-5-4-3-2-1

Power snatch (75/55)

Strict HSPU

Metcon

Metcon (Time)

run club at 4:30pm

400m warm up jog

3 sets

600m run (fast)

800m run (recovery)

*no rest, straight through

400m cool down walk