CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (4 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Front rack barbell lunge 3 sets x 18 reps alternating Metcon CrossFit track Metcon (Time) 3 RFT 40 single alt leg DB box step ups (50/35) (20 inches) 30 push ups 20 pulls up Recovery track metcon Metcon (Time) 3 RFT 40 alt box step ups 30 elevated push ups/floor press 20 ring rows
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