CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Front Squat (4 sets x 4 reps @ 75% )

Recovery track

Metcon (Weight)

Front rack KB curtsy squat

4 sets x 8 reps (each leg)

Metcon CrossFit track

Metcon (Time)

For time (14 minute cap)

30/25 calorie row or bike

30 T2B

60 WBS (20/14)

30 T2B

30/25 calorie row or bike

Recovery track metcon

Metcon (Time)

For time (14 minute cap)

30/25 calorie row or bike

30 knee raises

60 goblet squats

30 30 knee raises

30/25 calorie row or bike

Run club

Metcon (Time)

Run club at 4:30pm

30 minute easy run zone ⅔ pace