CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Strict press (4 sets x 3 reps @ 80% )

Recovery track

Seated 2-DB press (Weight)

4 sets x 8 reps

Metcon CrossFit track

Metcon (AMRAP – Reps)

3 minutes on/1 minute off x 4 sets

400m run

Max hang clean and jerk (115/75) with remaining time

*score = hang C&J

Recovery track metcon

Metcon (AMRAP – Reps)

3 minutes on/1 minute off x 4 sets

20/17 calorie row or bike

Max alt 1-DB hang clean and jerk with remaining time

*score = DB C&J