CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Back Squat (5 sets x 2 reps @ 83% )

Recovery track

Metcon (Weight)

Back rack barbell lunge

4 sets x 14 reps (7 reps each leg not alternating)

Metcon CrossFit track

Metcon (Time)

2 rounds for time

400m run

40 alt hang DB clean and jerks (50/35)

40 WBS (20/14)

Recovery track metcon

Metcon (Time)

2 rounds for time

20/16 calorie bike

40 KBS

40 air squats