CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Deadlift (4 sets x 15 reps @ 60-65%
*overhand grip only )

Recovery track

Metcon (AMRAP – Reps)

5 sets x 20 reps empty barbell good mornings

Metcon CrossFit track

Metcon (Time)

For total time

You go I go rounds with a partner x 8 rounds EACH partner

5 shuttle runs

5 devils press (50/35)

Recovery track metcon

Metcon (Time)

For total time

You go I go rounds with a partner x 8 rounds EACH partner

4 calorie echo bike sprint

12 alt DB snatches