CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (3 sets x 4 reps @ 80% ) Recovery track Metcon (Weight) Back step 2-DB farmers carry lunge 3 sets x 16 reps (total) *same weight as last week Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP 50 DU 15 deadlifts (155/105)...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (3 sets x 4 reps @ 80% ) Recovery track Metcon (Weight) Back step 2-DB farmers carry lunge 3 sets x 16 reps (total) *same weight as last week Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP 50 DU 15 deadlifts (155/105)...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (3 sets x 4 reps @ 80% ) Recovery track Metcon (Weight) Back step 2-DB farmers carry lunge 3 sets x 16 reps (total) *same weight as last week Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP 50 DU 15 deadlifts (155/105)...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (3 sets x 4 reps @ 80% ) Recovery track Metcon (Weight) Back step 2-DB farmers carry lunge 3 sets x 16 reps (total) *same weight as last week Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP 50 DU 15 deadlifts (155/105)...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (3 sets x 4 reps @ 80% ) Recovery track Metcon (Weight) Back step 2-DB farmers carry lunge 3 sets x 16 reps (total) *same weight as last week Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP 50 DU 15 deadlifts (155/105)...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 100 calorie row or bike 75 farmers carry DB lunge (50/35) 50 clean and jerks (135/95) 800m run (together) 50 front squats (135/95) 75 farmers carry DB lunge (50/35) 100 calorie row or bikeRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 100 calorie row or bike 75 farmers carry DB lunge (50/35) 50 clean and jerks (135/95) 800m run (together) 50 front squats (135/95) 75 farmers carry DB lunge (50/35) 100 calorie row or bikeRead More

CrossFit OwnIt – CrossFit weightlifting Metcon (Weight) Single leg strength day Back rack box step ups 5 sets x 8 reps each leg *go up in weight Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP 20 burpee box jump overs (24/20) 30/24 calorie row or bike 40 alt DB snatches (50/35)...Read More

CrossFit OwnIt – CrossFit weightlifting Metcon (Weight) Single leg strength day Back rack box step ups 5 sets x 8 reps each leg *go up in weight Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP 20 burpee box jump overs (24/20) 30/24 calorie row or bike 40 alt DB snatches (50/35)...Read More

CrossFit OwnIt – CrossFit weightlifting Metcon (Weight) Single leg strength day Back rack box step ups 5 sets x 8 reps each leg *go up in weight Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP 20 burpee box jump overs (24/20) 30/24 calorie row or bike 40 alt DB snatches (50/35)...Read More