CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Back Squat (4 reps @ 75% x 1 set
3 reps @ 80% x 3 sets )

Recovery track

Metcon (Weight)

Bulgarian split squats

5 sets x 9 reps (each leg)

* add 2 KB’s if desired

Metcon CrossFit track

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

20 DU

10 WBS (20/14)

2 power cleans (185/135)

Recovery track metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

20 single unders

10 air squats

5 2-DB hang cleans (35/20)

Metcon

Metcon (Time)

Run club at 4:30pm

E7MOM x 4 sets

800m run