CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Back Squat (6 sets x 2 reps @ 85%)

Recovery track

Metcon (Weight)

Front rack barbell lunge

4 sets x 10 reps total (5 each leg)

Metcon CrossFit track

Metcon (AMRAP – Rounds and Reps)

3 minute AMRAP/1 minute off x 4 sets

8 pull ups

12 push ups

16 alternating lunges

Recovery track metcon

Metcon (AMRAP – Rounds and Reps)

3 minute AMRAP/1 minute off x 4 sets

8 ring rows

12 elevated push ups

16 alternating box step ups