CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Bench Press (4 sets x 4 reps across
*increase weight from last week )

Recovery track

Metcon (Weight)

DB floor press

4 sets x 8 reps

Metcon CrossFit track

Metcon (AMRAP – Rounds and Reps)

Partner workout (teams of 2)

15 minute AMRAP

50 calorie row or bike

50 T2B

50 burpees

Recovery track metcon

Metcon (AMRAP – Rounds and Reps)

Partner workout (teams of 2)

15 minute AMRAP

50 calorie row or bike

50 knee raises

50 sprawls

Run club

Metcon (Time)

Run club at 4:30pm

E7MOM x 5

800 m run

*progressive efforts

*start at 60% effort and build based on feel