CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Push Press (4 sets x 10 reps
*build each set to a heavy 10 )

Recovery track

Metcon (Weight)

Seated 2-DB strict press

4 sets x 10 reps

Metcon CrossFit track

Metcon (AMRAP – Reps)

2 minutes on/2 minutes off x 5 sets

20/15 calorie row or bike

Max power clean and jerks (185/135) or 65-70% with remaining time

*score = clean and jerks

Recovery track metcon

Metcon (AMRAP – Reps)

2 minutes on/2 minutes off x 5 sets

20/15 calorie row or bike

Max alt DB hang clean and jerks with remaining time

*score = DB hang clean and jerks

Run club

Metcon (Time)

4:30pm run club

E3MOM x 12

300m run

*progressive