CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Clean grip deadlift (8 sets x 2 reps @ 100% of 1RM clean
*overhand grip)

Recovery track

Metcon (Weight)

single leg KB RDL

6 sets x 8 reps each leg

Metcon CrossFit track

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

10 DB dead-lifts (50/35)

10 burpees

10 T2B

Recovery track metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

10 barbell dead-lifts (75/55)

10 sprawls

10 knee raises

Run club

Metcon (Time)

Run club at 4:30pm

E6MOM x 4

800 m run