CrossFit OwnIt – CrossFit

Weightlifting

Back Squat

1×10 @ 60

1×8 @ 70%

1×6 @ 75%

1×4 @ 80%

Metcon

Pull-ups (Strict pull-ups)

3 sets @ 50% of your max strict pull-ups from last Monday.

Example: Rilbio’s ME set was 20, he would do 3 sets of 10.

Use banded or ring-rows depending on what you did last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

10 HSPU

10 DB snatch (50/35)