CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Deadlift (10 minute EMOM
4 deadlifts @ 65-70% across)

Recovery track

Metcon (Weight)

Single leg barbell RDL

4 sets x 10 reps each leg

Metcon CrossFit track

Metcon (AMRAP – Reps)

20 minute alt EMOM

5-15 T2B

7 shuttle runs

5-10 strict HSPU

11/9 calorie row or bike

Recovery track metcon

Metcon (AMRAP – Reps)

20 minute alt EMOM

5-15 knee raises/leg lifts

200ft KB farmers carry

10-15 HRPU

11/9 calorie row or bike