CrossFit OwnIt – CrossFit

Weightlifting

Split Jerk (5 sets x 3 reps @ 70% )

Metcon

Metcon (Time)

For time

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

lateral burpees over the bar

wall ball shots (20/14)

*workout goes: 9 down to 1, then back up to 9.

Metcon

Metcon (Time)

Run club at 4:30 pm

200 m warm up

E11MOM x 3 sets

1 mile run

*increase pace each run

Slow, moderate, fast

200 m cool down walk