CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Clean grip deadlift (3 sets x 3 reps @ 90% of clean)

Recovery track

Metcon (Weight)

4 sets x 10 reps (each leg)

single leg KB RDL

Metcon CrossFit track

Metcon (Time)

For total time

3 rounds of

15 box jump overs (24/20)

15 T2B

Directly into

5 rounds of

50 DU

10 C2B pull ups

Recovery track metcon

Metcon (Time)

For total time

3 rounds of

15 box step ups

15 knee raises/v-ups

Directly into

5 rounds of

50 single unders

10 ring rows