CrossFit OwnIt – CrossFit
Weightlifting CrossFit track
Snatch (6 sets x 3 reps @ 78% )
Recovery track
Overhead Squat (6 sets x 3 reps )
Metcon CrossFit track
Metcon (Time)
For time
50 calorie row or bike
40 hang power snatches (75/55)
30 high box jumps (30/24)
20 bar MU
Recovery track metcon
Metcon (Time)
For time
50 calorie row or bike
40 alternating DB snatches
30 1-DB box step ups
20 pull ups/ring rows