CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Push Press (4 sets x 4 reps @ 75% )

Recovery track

Metcon (Weight)

Single arm DB push press

4 sets x 8 reps each arm

Metcon CrossFit track

Metcon (Time)

4 RFT

12 thrusters (95/65)

12 T2B

12 bar facing burpees

Recovery track metcon

Metcon (Time)

4 RFT

12 DB thrusters

12 v-ups

12 sprawls

Run club

Metcon (Time)

E3MOM x 8 sets

300m run