CrossFit OwnIt – CrossFit

Weightlifting

Metcon (Weight)

Single leg strength day (crossfit & recovery track)

Back rack box step ups

4 sets x 6 reps EACH leg

Metcon CrossFit track

Metcon (AMRAP – Rounds and Reps)

17 minute AMRAP

60 DU

40 WBS (20/14)

20 single arm alt DB devils press (50/35)

Recovery track metcon

Metcon (AMRAP – Rounds and Reps)

17 minute AMRAP

60 single unders

40 air squats

20 KB dead-lifts