CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Clean Pull (4 sets x 3 reps @ 90% of clean)

Recovery track

Metcon (Weight)

4 sets x 15 reps

empty barbell good mornings

Metcon CrossFit track

Metcon (Time)

400m run

21 DL (115/75)

21 HPC (115/75)

21 STO (115/75)

400m run

15 DL

15 HPC

15 STO

400m run

9 DL

9 HPC

9 STO

Recovery track metcon

Metcon (Time)

400m run

21 DB DL

21 DB HPC

21 DB STO

400m run

15 DB DL

15 DB HPC

15 DB STO

400m run

9 DB DL

9 DB HPC

9 DB STO