CrossFit OwnIt – CrossFit
Weightlifting CrossFit track
Front Squat (3 reps @ 80%
2 reps @ 85%
1 rep @ 90% x 3 sets (just at 90%))
Recovery track
Metcon (Weight)
Bulgarian split squats
4 sets x 8 reps
*go up in weight from last week
Metcon CrossFit track
Metcon (AMRAP – Reps)
3 minutes on /1 minute off x 5 rounds
25 WBS (20/14)
60 DU
Max single DB box step ups (50/35) (20 inches for all)
Recovery track metcon
Metcon (AMRAP – Reps)
3 minutes on/1 minute off x 5 rounds
25 goblet squats
60 single unders
Max box step ups (20 inches)