CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Strict press (5 sets x 8 reps @ 60-65%)

Recovery track

Metcon (Weight)

Seated barbell strict press

5 sets x 6-8 reps

*slight increase in loading from last week

Metcon CrossFit track

Metcon (AMRAP – Reps)

3 minutes on/1 minute off x 4 rounds

200m run

20 alt hang DB C&J (50/35)

Max T2B with remaining time

*reps = T2B

Recovery track metcon

Metcon (AMRAP – Reps)

3 minutes on/1 minute off x 4 rounds

15/12 calorie on machine

20 KBS

max knee raises with remaining time

*score = knee raises

Run club

Metcon (Time)

4:30pm

E3:30MOM x 8

400m run