CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Strict press (4 sets x 4 reps @ 75%)

Recovery track

Metcon (Weight)

Arnold press

5 sets x 12 reps

Metcon CrossFit track

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

400m run

12 deadlifts (155/105)

9 hang power cleans (155/105)

6 shoulder to overhead (155/105)

3 wall walks

Recovery track metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

24/20 calorie on a machine

12 KB deadlifts

9 KBS

6 DB shoulder to overhead

3 inch worms