CrossFit OwnIt – CrossFit

Metcon CrossFit track

Metcon (Time)

Murph prep

For time

800m run

35 pull ups

55 push ups

75 air squats

800m run

35 pull ups

55 push ups

75 air squats

800m run

Recovery track metcon

Metcon (Time)

Murph prep

For time

60/50 calorie bike or row

35 pull ups/ring rows

55 push ups/elevated push ups

75 air squats/air squats to target

60/50 calorie bike or row

35 pull ups/ring rows

55 push ups/elevated push ups

75 air squats/air squats to target

60/50 calorie bike or row