CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Front Squat (4 sets x 4 reps @ 75% )

Recovery track

Metcon (Weight)

2 DB farmers back step lunge

4 sets x 12 reps alternating

Metcon CrossFit track

Metcon (AMRAP – Reps)

Fight gone bad style

1 minute WBS (20/14)

1 minute box jumps (step down standard) (24/20)

1 minute calorie row

1 minute KBS

1 minute rest

X 3 rounds

*score = total reps

Recovery track metcon

Metcon (AMRAP – Reps)

Fight gone bad style

1 minute air squats

1 minute box step ups

1 minute calorie row

1 minute hang alt DB snatch

1 minute rest

X 3 rounds

*score = total reps