CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Power Clean (Clean complex
1 power clean + 1 hang power clean
*work up to a heavy for the day )

Recovery track

Metcon (Weight)

KB high pull

5 sets x 8 reps each arm

Metcon CrossFit track

Metcon (Time)

5 rounds for time

9 hang power cleans (115/75)

15 bar facing burpees

21 WBS (20/14)

Recovery track metcon

Metcon (Time)

5 rounds for time

9 KBS

15 sprawls

21 goblet squats