CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Hang Snatch (Complex
5 sets @ 60% of: 2 snatch deadlifts + 2 hang snatch high pull + 2 hang snatch )

Recovery track

Metcon (Weight)

Single arm KB complex

5 sets EACH arm of:

4 KB deadlifts + 4 KB hang high pull + 4 KB hang snatch

Metcon CrossFit track

Metcon (Time)

2 rounds for time

36 barbell front rack lunge (95/65)

24 lateral burpees over the bar

12 Bar MU

Recovery track metcon

Metcon (Time)

2 rounds for time

48 unweighted lunges

36 sprawls

24 pull up variation