CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Front Squat (5 sets x 5 reps @ 70% )

Recovery track

Metcon (Time)

20 minutes of zone 2

Metcon CrossFit track

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

24 air squats

18 DB snatch (9 left/9 right) (50/35)

12 burpees

6 wall walks

Recovery track metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

24 air squats

18 DB snatch (9 left/9 right)

12 sprawls

6 inch worm push ups

Run club

Metcon (Time)

E10MOM x 4 sets

1200m run