CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Back Squat (6 sets x 3 reps @ 78% )

Recovery track

Metcon (Weight)

Front rack barbell lunge

4 sets x 12 reps total (6 reps each leg)

Metcon CrossFit track

Metcon (AMRAP – Reps)

2 minutes on/1 minute off x 7 sets

300m run

Max power clean and jerks with remaining time (135/95)

Recovery track metcon

Metcon (AMRAP – Reps)

2 minutes on/1 minute off x 7 sets

15/12 calorie bike

Max alternating hang DB C&J with remaining time