CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Front Squat (6 sets x 3 reps @ 80%)

Recovery track

Metcon (Weight)

Farmers carry DB lunge

4 sets x 12 reps alternating

Metcon CrossFit track

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

200m run

20 alt DB snatches (50/35)

10 burpees over DB

Recovery track metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

10/8 calorie row or bike

20 alt DB hang snatches

10 sprawls