CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Metcon (Weight)

1 push press + 1 push jerk + 1 split jerk

*work up to a heavy for the day without pushing to failure

Recovery track

Turkish Get Up (4 sets x 5 reps each arm )

Metcon CrossFit track

Metcon (AMRAP – Rounds and Reps)

3 minutes on/1 minute off x 4 sets

5 T2B

7 burpees

9 empty barbell thrusters (45/35)

Recovery track metcon

Metcon (AMRAP – Rounds and Reps)

3 minutes on/1 minute off x 4 sets

5 hanging knee raises

7 sprawls

9 DB thrusters