CrossFit OwnIt – CrossFit

Weightlifting

Strict press (Build to a 3RM)

Metcon

Metcon (Time)

3 rounds for time

48 box step ups (24/20) (no weight)

24 single DB alt devils press (50/35)

Metcon

Metcon (Time)

Run club at 4:30pm

300 m warm up jog

35 min continuous effort

400 m run

1 min rest

*these should be consistent and not maximal effort.

300 m cool down walk