CrossFit OwnIt – CrossFit

Metcon CrossFit track

Metcon (AMRAP – Reps)

Murph prep

E3MOM x 15 sets

200m run

5 C2B pull ups

10 deficit push ups

15 air squats

Recovery track metcon

Metcon (AMRAP – Reps)

Murph prep

E3MOM x 15 sets

15/12 calorie bike

5 pull ups or ring rows

10 push ups or elevated push ups

15 air squats or 15 air squats to a target