CrossFit OwnIt – CrossFit

Weightlifting

Deadlift (traditional deadlift with a :05 second descent each rep
4 sets x 2 reps @ 75%)

Metcon

Metcon (AMRAP – Reps)

Partner workout

Teams of 2

4 minutes on/1 minute off x 4

45/40/35 calorie row or bike buy in

Max clean and jerk with remaining time (135/95) or 55-60%

*score = clean and jerk

Calories are for male/male, male/female, or female/female pairs

Metcon

Metcon (Time)

Run club at 4:30 pm

36 min run

Increase pace every 6 minutes