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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean (12 minute EMOM 1 clean from the floor + 1 hang clean *start @ 55-60% and build ) weightlifting Strict press (5 sets x 2 reps (building) *build to a heavy 2 within 5 sets ) Metcon Metcon (Time) 3 rounds of: 100m KB or DB farmers carry 20...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean (12 minute EMOM 1 clean from the floor + 1 hang clean *start @ 55-60% and build ) weightlifting Strict press (5 sets x 2 reps (building) *build to a heavy 2 within 5 sets ) Metcon Metcon (Time) 3 rounds of: 100m KB or DB farmers carry 20...Read More