CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Snatch Pull (4 sets x 4 reps @ 100%)

Recovery track

Metcon (Weight)

5 sets x 15 reps empty barbell good mornings

Metcon CrossFit track

Metcon (Time)

6 rounds at a moderate pace

14/12 calorie bike

2 rope climbs

14/12 calorie row

10 dead-lifts (185/135)

Recovery track metcon

Metcon (Time)

6 rounds at a moderate pace

14/12 calorie bike

3 lay to stand rope climbs

14/12 calorie row

10 KB dead-lifts