CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Front Squat (6 reps @ 68% x 1 set
5 reps @ 70% x 3 sets )

Recovery track

Metcon (Time)

20 minutes of zone 2

Metcon CrossFit track

Metcon (AMRAP – Reps)

For total reps

5 sets

1 minute row or bike

1 minute rest

1 minute burpees

1 minute rest

Recovery track metcon

Metcon (AMRAP – Reps)

For total reps

5 sets

1 minute row or bike

1 minute rest

1 minute sprawls

1 minute rest