CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 4 reps @ 75% ) Recovery track Seated 2- DB strict press 4 sets x 8 reps Metcon CrossFit track Metcon (Time) 5 rounds for quality (CrossFit & recovery track) 100m 1-DB farmers carry (switch at ½ way point) 12/10 calorie row or...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 4 reps @ 75% ) Recovery track Seated 2- DB strict press 4 sets x 8 reps Metcon CrossFit track Metcon (Time) 5 rounds for quality (CrossFit & recovery track) 100m 1-DB farmers carry (switch at ½ way point) 12/10 calorie row or...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean grip deadlift (3 sets x 3 reps @ 100% of clean ) Recovery track Metcon (Weight) Single leg barbell RDL 3 sets x 10 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP teams of 2 90 calorie row or bike 70 synchro...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean grip deadlift (3 sets x 3 reps @ 100% of clean ) Recovery track Metcon (Weight) Single leg barbell RDL 3 sets x 10 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP teams of 2 90 calorie row or bike 70 synchro...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean grip deadlift (3 sets x 3 reps @ 100% of clean ) Recovery track Metcon (Weight) Single leg barbell RDL 3 sets x 10 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP teams of 2 90 calorie row or bike 70 synchro...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean grip deadlift (3 sets x 3 reps @ 100% of clean ) Recovery track Metcon (Weight) Single leg barbell RDL 3 sets x 10 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP teams of 2 90 calorie row or bike 70 synchro...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean grip deadlift (3 sets x 3 reps @ 100% of clean ) Recovery track Metcon (Weight) Single leg barbell RDL 3 sets x 10 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP teams of 2 90 calorie row or bike 70 synchro...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean grip deadlift (3 sets x 3 reps @ 100% of clean ) Recovery track Metcon (Weight) Single leg barbell RDL 3 sets x 10 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP teams of 2 90 calorie row or bike 70 synchro...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean grip deadlift (3 sets x 3 reps @ 100% of clean ) Recovery track Metcon (Weight) Single leg barbell RDL 3 sets x 10 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP teams of 2 90 calorie row or bike 70 synchro...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (5 sets x 2 reps @ 70% ) Recovery track Behind the neck snatch grip push press (5 sets x 5 reps at a light load with focus on lock out and 2 second pause at top on each rep ) Metcon CrossFit track Metcon (Time) 3...Read More