CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Split Jerk (5 sets x 3 reps @ 70% )

Recovery track

Metcon (Weight)

Seated KB bottoms ups strict press

5 sets x 10 reps (each arm)

Metcon CrossFit track

Metcon (Time)

5 RFT

9 hang snatches (95/65)

12 T2B

50 DU

Recovery track metcon

Metcon (Time)

5 RFT

14 alt DB hang snatch (50/35)

12 knee raises/18 sit ups

50 drag rope single unders