CrossFit – Wed, Sep 28

27
Sep

CrossFit – Wed, Sep 28

CrossFit OwnIt – CrossFit

Weightlifting

Clean and Jerk (2 Front squats + 1 Split jerk @ 78% of max clean and jerk x 5 sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

20 Single DB box step ups (24/20) (50/35)

15 Pull ups or ring rows

10 HPC (135/95)

5 Jerks (135/95)

Metcon

Metcon (Time)

Run club:

we are not sure if we will be having run club tomorrow at 4:30, but we will keep everyone updated if we cancel it this week. Here is the running in case it happens.

500m Warm up run + stretch

E4MOM

500m x 2 slow pace (8)

Rest 4

E3:30 500m run x 3 moderate pace (7:30)

Rest 4

E3MOM x 4 fast pace (sub 5)

500m is to end of street stop sign