CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Back Squat (4 sets x 2 reps @ 80% )

Recovery track

Metcon (Time)

20 minutes of zone 2

Metcon CrossFit track

Metcon (Time)

5 rounds for quality (both CrossFit and recovery track)

15/12 calorie row or bike

12 DB bench press/floor press

12 bent over barbell rows (pronated)/KB bent over rows

12 2- DB hammer curls

18 banded tricep pull downs

Run club

Metcon (Time)

Run club at 4:30pm

E7MOM x 5

800m run

*progressive