CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Deadlift (Superset
5 sets
5 deadlifts @ 75%
5 strict press @ 75% )

Weightlifting CrossFit track

Strict press (Superset
5 sets
5 deadlifts @ 75%
5 strict press @ 75% )

Recovery track

Metcon (Weight)

Back rack barbell box step ups

5 sets x 12 reps alternating legs

Metcon CrossFit track

Metcon (Time)

5 rounds for quality

12 DB bench press

10 strict pull ups

8 dips

Recovery track metcon

Metcon (Time)

5 rounds for quality

12 DB floor press

10 ring rows

8 box dips

Run club

Metcon (Time)

Run club at 4:30pm

E3:30MOM x 7

500m run