CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Snatch (Snatch complex
3 hang snatches (from any hang position) x 6 sets @ 70-75% of snatch)

Recovery track

Muscle Snatch (6 sets x 6 reps @ light weight for speed and aggressive turn over )

Metcon CrossFit track

Metcon (AMRAP – Rounds and Reps)

17 minute AMRAP

50 double unders

50 single DB box step ups (50/35) (20 inches for all)

500m run

50 pull ups

Recovery track metcon

Metcon (AMRAP – Rounds and Reps)

17 minute AMRAP

50 single unders

50 box step ups (no weight)

500m row

50 ring rows