CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Front Squat (5 sets x 5 reps @ 70% )

Recovery track

Metcon (Weight)

Front Rack barbell lunge

5 sets of 5 reps (each leg before switching)

Metcon CrossFit track

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

40 DU

10 Deadlifts @ 185/135

5 wall walks

Recovery track metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

40 single unders

10 KB deadlifts

5 seated DB shoulder press, inch worm push ups or scaled wall walks