CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (5 sets x 3 reps @ 78%) Recovery track Turkish Get Up (4 sets x 5 reps (each arm)) Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 45 DU 30 WBS (20/14) 15 shoulder to over head (75/55) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 45 single unders 30 goblet squats 15 DB shoulder to over headRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (5 sets x 3 reps @ 78%) Recovery track Turkish Get Up (4 sets x 5 reps (each arm)) Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 45 DU 30 WBS (20/14) 15 shoulder to over head (75/55) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 45 single unders 30 goblet squats 15 DB shoulder to over headRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 3 reps @ 78% ) Recovery track Metcon (Weight) Back step 2- DB lunge (in farmers carry position) 4 sets x 12 reps (total) Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 400m run Max burpees pull ups *score = burpee pull ups Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 20/16 calorie row or bike Max burpee jumping pull up or ring row *score = burpeesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 3 reps @ 78% ) Recovery track Metcon (Weight) Back step 2- DB lunge (in farmers carry position) 4 sets x 12 reps (total) Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 400m run Max burpees pull ups *score = burpee pull ups Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 20/16 calorie row or bike Max burpee jumping pull up or ring row *score = burpeesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 3 reps @ 78% ) Recovery track Metcon (Weight) Back step 2- DB lunge (in farmers carry position) 4 sets x 12 reps (total) Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 400m run Max burpees pull ups *score = burpee pull ups Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 20/16 calorie row or bike Max burpee jumping pull up or ring row *score = burpeesRead more