CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Back Squat (4 sets x 4 reps @ 75%)

Recovery track

Metcon (Weight)

Front rack barbell lunge

3 sets x 18 reps alternating

Metcon CrossFit track

Metcon (Time)

3 RFT

40 single alt leg DB box step ups (50/35) (20 inches)

30 push ups

20 pulls up

Recovery track metcon

Metcon (Time)

3 RFT

40 alt box step ups

30 elevated push ups/floor press

20 ring rows