CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Deadlift (5 sets x 5 reps @ 70% )

Recovery track

Metcon (Weight)

Single leg KB RDL

5 sets x 10 reps each leg

Metcon CrossFit track

Metcon (Time)

For time partner (teams of 2)

100 calorie row or bike

75 HSPU

50 calorie row or bike

25 wall walks

Recovery track metcon

Metcon (Time)

For time partner (teams of 2

100 calorie row or bike

75 HRPU

50 calorie row or bike

25 scaled wall walks