CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Back Squat (5 sets x 5 reps @ 70% )

Recovery track

Metcon (Weight)

Front rack KB curtsy squat

3 sets x 10 reps

Metcon CrossFit track

Metcon (AMRAP – Reps)

3 minutes on/1 minute off x 5 sets

400m run

Max calories on machine with remaining time

Recovery track metcon

Metcon (AMRAP – Reps)

3 minutes on/1 minute off x 5 sets

20/18 calorie row or bike

Max shuttle KB/DB farmers carry with remaining time

Run club

Metcon (AMRAP – Reps)

Run club 4:30pm

Same workout as CrossFit’s metcon only