CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Back Squat (7 sets x 2 reps @ 78% )

Recovery track

Metcon (Weight)

KB front rack curtsy squat

5 sets x 5 reps each leg

Metcon CrossFit track

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

200m run

20 alt DB snatches (50/35)

20 WBS (20/14)

Recovery track metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

12/10 calorie row or bike

20 KB SDHP

20 KB goblet squats

Run club

Metcon (Time)

Run club at 4:30pm

E5MOM x 7

500 m run

*hard consistent effort with 1:1 rest or more