CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Deadlift (3-3-3-3-3
*work up to a heavy 3 without comprising form or requiring a belt. Overhand grip only )

Recovery track

Metcon (Time)

5 sets x 15 reps (each leg)

Banded hamstring curls

Metcon CrossFit track

Metcon (Time)

2 RFT

30 calorie row or bike

15 power snatches (135/95)

Recovery track metcon

Metcon (Time)

2 RFT

30 calorie row or bike

30 alt hang DB snatches