CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Push Jerk (3 reps @ 73%
3 reps @ 75%
3 reps @ 78%
3 reps @ 80% x 3 sets (80% only))

Recovery track

Seated 2-DB press (Weight)

5 sets x 7 reps

Metcon CrossFit track

Metcon (AMRAP – Reps)

TABATA (:20 seconds on/:10 seconds off)

8 rounds at each station before moving to the next

Row

Empty barbell thrusters

Bike

Wall walks

Recovery track metcon

Metcon (AMRAP – Reps)

TABATA (:20 seconds on/:10 seconds off)

8 rounds at each station before moving to the next

Row

DB thrusters (25/20)

Bike

Inch worm with push up