CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Deadlift (4 sets x 10-15 reps @ 55% of deadlift max )

Recovery track

Metcon (Weight)

Single leg KB RDL

4 sets x 10-15 reps each leg

Metcon CrossFit track

Metcon (Time)

For time

40 KHSPU

20 power cleans (135/95)

30 SHSPU

10 power cleans (185/135)

100ft handstand wall

5 power cleans (225/155)

Recovery track metcon

Metcon (Time)

For time

40 HRPU

20 power cleans

30 seated DB strict press

10 power cleans

10 wall walks

5 power cleans