CrossFit OwnIt – CrossFit Weightlifting CrossFit track Overhead Squat (4 sets x 4 reps @ 78%) Recovery track Turkish Get Up (3 sets x 6 reps each arm) Metcon CrossFit track Metcon (Time) For time 60/50 calorie row or bike 45 C2B pull ups 30 thrusters (115/75) Recovery track metcon Metcon (Time) For time 60/50 calorie row or bike 45 ring rows 30 DB thrustersRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (4 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Incline DB bench press 4 sets x 10 reps Metcon CrossFit track Metcon (Time) 5 rounds for quality 100m single arm OH KB carry 10 2-DB bicep curls 15 barbell skull crushers 20 HRPU (can use a vest if you have one) Recovery track metcon Metcon (Time) 5 rounds for quality 100m OH bumper walk 10 2- DB bicep curls 15 DB skull crushers 20 elevated push ups Run club Metcon (Time) E2MOM x 15 sets 200m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (4 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Incline DB bench press 4 sets x 10 reps Metcon CrossFit track Metcon (Time) 5 rounds for quality 100m single arm OH KB carry 10 2-DB bicep curls 15 barbell skull crushers 20 HRPU (can use a vest if you have one) Recovery track metcon Metcon (Time) 5 rounds for quality 100m OH bumper walk 10 2- DB bicep curls 15 DB skull crushers 20 elevated push ups Run club Metcon (Time) E2MOM x 15 sets 200m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (4 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Incline DB bench press 4 sets x 10 reps Metcon CrossFit track Metcon (Time) 5 rounds for quality 100m single arm OH KB carry 10 2-DB bicep curls 15 barbell skull crushers 20 HRPU (can use a vest if you have one) Recovery track metcon Metcon (Time) 5 rounds for quality 100m OH bumper walk 10 2- DB bicep curls 15 DB skull crushers 20 elevated push ups Run club Metcon (Time) E2MOM x 15 sets 200m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (4 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Incline DB bench press 4 sets x 10 reps Metcon CrossFit track Metcon (Time) 5 rounds for quality 100m single arm OH KB carry 10 2-DB bicep curls 15 barbell skull crushers 20 HRPU (can use a vest if you have one) Recovery track metcon Metcon (Time) 5 rounds for quality 100m OH bumper walk 10 2- DB bicep curls 15 DB skull crushers 20 elevated push ups Run club Metcon (Time) E2MOM x 15 sets 200m runRead more