CrossFit OwnIt – CrossFit

weightlifting

Metcon (Weight)

Single leg strength day

Back rack box step ups

3 sets x 12 reps each leg

*same weight as last week

Metcon CrossFit track

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

12/10 calorie row or bike

7 power cleans (155/105)

5 STO (155/105)

Recovery track metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

12/10 calorie row or bike

7 DB hang cleans

7 DB STO

*2 DB’s for both cleans and STO