CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Push Press (5 reps @ 63%
4 reps @ 65% x 2 sets
3 reps @ 68% x 2 sets)

Recovery track

Metcon (Weight)

bottoms up KB press

4 sets x 12 reps each arm

Metcon CrossFit track

Metcon (AMRAP – Rounds and Reps)

4 minute AMRAP

7 HPC (115/75)

7 T2B

*rest 2 minutes x 3 sets

Recovery track metcon

Metcon (AMRAP – Rounds and Reps)

4 minute AMRAP

7 2 DB hang clean

7 knee raises

*rest 2 minutes x 3 sets