CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Deadlift (5 sets as super set
5 deadlifts @ 70%
5 push press from rack @ 70% )

Push Press (5 sets as super set
5 deadlifts @ 70%
5 push press from rack @ 70% )

Recovery track

Metcon (Weight)

Back rack barbell box step ups

5 sets x 10 reps alternating legs

Metcon CrossFit track

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

50 DU

15 DB/KB deadlifts (50/35)

9 strict HSPU

Recovery track metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

50 SU

15 empty barbell deadlifts

9 HRPU

Run club

Metcon (Time)

4:30pm

E2:30MOM

200m run x 16