CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Back Squat (3 reps @ 80%
2 reps @ 83%
1 rep @ 85%
1 rep @ 88%
1 rep @ 90% x 3 sets (90% for 3 sets only))

Recovery track

Metcon (Weight)

3 sets x 14 reps each leg

Bulgarian split squats

Metcon CrossFit track

Metcon (AMRAP – Reps)

6 rounds

2 minutes on/1 minute off

40 DU

20 air squats

Max HRPU

Recovery track metcon

Metcon (AMRAP – Reps)

6 rounds

2 minutes on/1 minute off

40 single unders

20 air squats

Max DB floor press (DB bench from floor)