CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Power clean + Push jerk (Clean complex
1 power clean + 1 hang clean + 1 push jerk x 8 sets @ 78% of power clean )

Recovery track

Metcon (Weight)

DB clean complex

2 hang power cleans + 4 shoulder to overhead x 8 sets

Metcon CrossFit track

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

20 WBS (20/14)

20 unweighted box step ups (20 inches for all)

50 double unders

Recovery track metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

20 goblet squats

20 unweighted box step ups

50 singles unders