CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 3 reps @ 80% ) Recovery track Seated 2-DB press (Weight) 4 sets x 8 reps Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 400m run Max hang clean and jerk (115/75) with remaining time *score = hang C&J Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 20/17 calorie row or bike Max alt 1-DB hang clean and jerk with remaining time *score = DB C&JRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 3 reps @ 80% ) Recovery track Seated 2-DB press (Weight) 4 sets x 8 reps Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 400m run Max hang clean and jerk (115/75) with remaining time *score = hang C&J Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 20/17 calorie row or bike Max alt 1-DB hang clean and jerk with remaining time *score = DB C&JRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 3 reps @ 80% ) Recovery track Seated 2-DB press (Weight) 4 sets x 8 reps Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 400m run Max hang clean and jerk (115/75) with remaining time *score = hang C&J Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 20/17 calorie row or bike Max alt 1-DB hang clean and jerk with remaining time *score = DB C&JRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 3 reps @ 80% ) Recovery track Seated 2-DB press (Weight) 4 sets x 8 reps Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 400m run Max hang clean and jerk (115/75) with remaining time *score = hang C&J Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 20/17 calorie row or bike Max alt 1-DB hang clean and jerk with remaining time *score = DB C&JRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 3 reps @ 80% ) Recovery track Seated 2-DB press (Weight) 4 sets x 8 reps Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 400m run Max hang clean and jerk (115/75) with remaining time *score = hang C&J Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 20/17 calorie row or bike Max alt 1-DB hang clean and jerk with remaining time *score = DB C&JRead more