CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Back Squat (5 reps @ 70% x 1 set
5 reps @ 75% x 3 sets )

Recovery track

Metcon (Time)

20 minutes of zone 2

Metcon CrossFit track

Metcon (Time)

8 RFT

200m run

10 burpees to a target

Recovery track metcon

Metcon (Time)

8 RFT

8/6 calorie row or bike

10 sprawls