CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Front Squat (5 sets x 3 reps @ 82% )

Recovery track

Metcon (Weight)

Front rack barbell lunge

4 sets x 8 reps total (4 each leg)

Metcon CrossFit track

Metcon (AMRAP – Reps)

3 minutes on/1 minute off x 5 rounds

400m run

10 bar facing burpees

Max wall walks with remaining time

*cut run to have 30 seconds on wall walks

Recovery track metcon

Metcon (AMRAP – Reps)

3 minutes on/1 minute off x 5 rounds

24/20 calorie row or bike

10 sprawls

Max wall walks/inch worm push ups with remaining time