CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Push Press (4 sets x 12-16 reps @ 50-60%
*build each set if you can )

Recovery track

Metcon (Weight)

Seated barbell strict press

4 sets x 12-16 reps

*same load, increase reps from last week

Metcon CrossFit track

Metcon (Time)

For time

50/40 calorie bike or row

25 bar MU

50 STO (75/55)

Recovery track metcon

Metcon (Time)

For time

50/40 calorie bike or row

35 pull ups or ring rows

50 DB STO

Run club

Metcon (Time)

Run club at 4:30

E3MOM

200m run x 12 sets

*each AFAP