CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Push Jerk (4 sets x 10-15 reps @ 55% )

Recovery track

Metcon (Weight)

Seated barbell strict press

4 sets x 10-15 reps

Metcon CrossFit track

Metcon (AMRAP – Reps)

3 minutes on/1 minute off x 4 sets

400m run

Max 1 DB alternating devils press (50/35) with remaining time

*score = devils press

Recovery track metcon

Metcon (AMRAP – Reps)

3 minutes on/1 minute off x 4 sets

20/15 calorie row or bike

Max alternating DB snatch with remaining time

*score = db snatches

Run club

Metcon (Time)

E6MOM x 5 sets

800m Run

*progressive