CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Clean grip deadlift (3 sets x 3 reps @ 100% of clean )

Recovery track

Metcon (Weight)

Single leg barbell RDL

3 sets x 10 reps

Metcon CrossFit track

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

teams of 2

90 calorie row or bike

70 synchro air squats

50 T2B

30 C2B

10 2- DB devils press (50/35)

Recovery track metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

teams of 2

90 calorie row or bike

70 air squats

50 v-ups

30 ring rows

10 1 arm alt devils press

Run club

E14MOM

X 2

1 mile run

*progressive efforts

7/10 effort

9/10 effort