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