CrossFit OwnIt – CrossFit

weightlifting

Metcon (Weight)

CrossFit & recovery track

single leg strength day

Back rack box step ups

5 sets x 5 reps each leg

*go up slightly in weight

Metcon CrossFit track

Metcon (Time)

4 rounds for time

10 power snatches (115/75)

15 calorie row or bike

20 1-DB box step ups (50/35) (20 inches)

Recovery track metcon

Metcon (Time)

4 rounds for time

10 DB strict press

15 calorie row or bike

20 box step ups (20 inches)