CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Back Squat (4 sets x 2 reps @ 85% )

Recovery track

Metcon (Time)

20 minutes of zone 2

Metcon CrossFit track

Metcon (AMRAP – Rounds and Reps)

At a moderate pace (both CrossFit & recovery track)

17 minute AMRAP

14/12 calorie row

10 DB bench press

15 banded tricep extensions

10 empty barbell bicep curls

5 strict pull ups/elevated feet ring rows

Run club

Metcon (Time)

Run club at 4:30pm

E7MOM

800m run x 4 sets