CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (4 sets x 4 reps @ 75% ) Recovery track Metcon (Weight) Front rack KB curtsy squat 4 sets x 8 reps (each leg) Metcon CrossFit track Metcon (Time) For time (14 minute cap) 30/25 calorie row or bike 30 T2B 60 WBS (20/14) 30 T2B 30/25 calorie row or bike Recovery track metcon Metcon (Time) For time (14 minute cap) 30/25 calorie row or bike 30 knee raises 60 goblet squats 30 30 knee raises 30/25 calorie row or bike Run club Metcon (Time) Run club at 4:30pm 30 minute easy run zone ⅔ paceRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Arnold press 5 sets x 12 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 400m run 12 deadlifts (155/105) 9 hang power cleans (155/105) 6 shoulder to overhead (155/105) 3 wall walks Recovery track metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 24/20 calorie on a machine 12 KB deadlifts 9 KBS 6 DB shoulder to overhead 3 inch wormsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Arnold press 5 sets x 12 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 400m run 12 deadlifts (155/105) 9 hang power cleans (155/105) 6 shoulder to overhead (155/105) 3 wall walks Recovery track metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 24/20 calorie on a machine 12 KB deadlifts 9 KBS 6 DB shoulder to overhead 3 inch wormsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Arnold press 5 sets x 12 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 400m run 12 deadlifts (155/105) 9 hang power cleans (155/105) 6 shoulder to overhead (155/105) 3 wall walks Recovery track metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 24/20 calorie on a machine 12 KB deadlifts 9 KBS 6 DB shoulder to overhead 3 inch wormsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Arnold press 5 sets x 12 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 400m run 12 deadlifts (155/105) 9 hang power cleans (155/105) 6 shoulder to overhead (155/105) 3 wall walks Recovery track metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 24/20 calorie on a machine 12 KB deadlifts 9 KBS 6 DB shoulder to overhead 3 inch wormsRead more