CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Split Jerk (4 sets x 3 reps @ 65%)

Metcon

Metcon (Weight)

standing single arm KB press

4 sets x 12 reps each arm

Metcon CrossFit track

Metcon (Time)

For time

30 T2B

25 STO (75/55)

20 C2B

15 SHSPU

20 C2B

25 STO (75/55)

30 T2B

Recovery track metcon

Metcon (Time)

For time

30 v-ups/sit-ups

25 DB STO

20 ring rows

15 push ups

20 ring rows

25 DB STO

30 v-ups/sit-ups