CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Clean grip RDL (5 sets x 2 reps @ 110% of 1RM clean)

Metcon CrossFit track

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

15 calories on a machine

50 DU

15 deadlifts (185/135)

Recovery track

Metcon (Weight)

5 sets of 15 empty barbell good mornings

Recovery track metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

15 calories on a machine

50 drag rope single unders

15 light 2 KB deadlifts

Run club

Metcon (Time)

Run club at 4:30pm

E4MOM x 6 sets

500m run

*progressive