CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Deadlift (8 minute EMOM
5 deadlifts @ 55-60% )

Recovery track

Metcon (Weight)

KB single leg RDL

4 sets x 10 reps (each leg)

Metcon CrossFit track

Metcon (AMRAP – Reps)

5 minute cap

500m run

Max calories on a machine with remaining time

*rest 2 minutes x 3 sets

*score = calories

Recovery track metcon

Metcon (AMRAP – Reps)

5 minute cap

16 farmers carry shuttle walk

Max calories on a machine with remaining time

*rest 2 minutes x 3 sets

*score = calories

Run club

Metcon (AMRAP – Reps)

Same workout as CrossFit track 🙂