CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Deadlift (4 sets x 4 reps @ 75%)

Recovery track

Metcon (Weight)

Single leg KB RDL

5 sets x 12 reps each leg

Metcon CrossFit track

Metcon (AMRAP – Reps)

3 minutes on/1 minute off x 4 sets

30 WBS (20/14)

Max calorie row or bike with remaining time

Recovery track metcon

Metcon (AMRAP – Reps)

3 minutes on/1 minute off x 4 sets

30 goblet squats

Max shuttle runs with remaining time