CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Push Jerk (4 sets x 8-10 reps @ 60-65% )

Recovery track

Metcon (Weight)

Seated strict press (barbell)

5 sets x 10-12 reps

*slight increase in loading

Metcon CrossFit track

Metcon (Time)

3 RFT

500m run

25 burpee pull ups

Recovery track metcon

Metcon (Time)

3 RFT

25/20 calorie machine

25 burpees

25 ring rows

Run club

Metcon (Time)

Run club at 4:30pm

E3MOM x 10 sets

300m run