CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Back Squat (5 sets x 3 reps @ 83% )

Recovery track

Metcon (Weight)

Back rack barbell box step ups

4 sets x 10 reps (alternating)

Metcon CrossFit track

Metcon (Time)

Murph prep

4 rounds for time

500m run

40 air squats

30 push ups

20 pull ups

10 burpees

Recovery track metcon

Metcon (Time)

Murph prep

4 rounds for time

24/20 calorie row or bike

40 air squats to med-ball

30 elevated push ups

20 ring rows

10 sprawls