CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Back Squat (5 sets x 3 reps @ 78% )

Recovery track

Metcon (Weight)

Back step 2- DB lunge (in farmers carry position)

4 sets x 12 reps (total)

Metcon CrossFit track

Metcon (AMRAP – Reps)

3 minutes on/1 minute off x 4 sets

400m run

Max burpees pull ups

*score = burpee pull ups

Recovery track metcon

Metcon (AMRAP – Reps)

3 minutes on/1 minute off x 4 sets

20/16 calorie row or bike

Max burpee jumping pull up or ring row

*score = burpees