CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Snatch (5 sets x 2 reps @ 70% )

Recovery track

Behind the neck snatch grip push press (5 sets x 5 reps at a light load with focus on lock out and 2 second pause at top on each rep )

Metcon CrossFit track

Metcon (Time)

3 RFT

400m run

15 burpees

9 SHSPU

Recovery track metcon

Metcon (Time)

3 RFT

18/15 calorie bike

15 sprawls

15 HRPU