CrossFit OwnIt – CrossFit

weightlifting

Back Squat (4 sets x 4 reps @ 75%)

Recovery track

Metcon (Weight)

Barbell back rack box step ups

4 sets x 8 reps (alternating)

Metcon CrossFit track

Metcon (Time)

5 rounds for time

50 DU

20 alt DB hang clean and jerk (50/35)

10 burpees over the DB

Recovery track metcon

Metcon (Time)

5 rounds for time

50 single unders

20 KBS

10 sprawls