CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 4 reps @ 75%) Recovery track Seated 2-DB press (Weight) 3 sets x 10 reps Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 60 DU 10 2- DB box step overs (50/35) Max calories on machine with remaining time *score = calories Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 90 single unders 20 box step overs Max calories on machine with remaining time *score = caloriesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 4 reps @ 75%) Recovery track Seated 2-DB press (Weight) 3 sets x 10 reps Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 60 DU 10 2- DB box step overs (50/35) Max calories on machine with remaining time *score = calories Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 90 single unders 20 box step overs Max calories on machine with remaining time *score = caloriesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 4 reps @ 75%) Recovery track Seated 2-DB press (Weight) 3 sets x 10 reps Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 60 DU 10 2- DB box step overs (50/35) Max calories on machine with remaining time *score = calories Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 90 single unders 20 box step overs Max calories on machine with remaining time *score = caloriesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (4 sets x 4 reps @ 80% ) Recovery track Metcon (Weight) Bulgarian split squats 3 sets x 12 reps each leg Metcon CrossFit track Metcon (Time) 2 RFT (22 minute cap) 800m run (60/48 calorie row/bike) 50 sit ups 40 push ups 30 C2B pull ups Recovery track metcon Metcon (Time) 2 RFT (22 minute cap) 800m run (60/48 calorie row/bike) 50 sit ups 40 elevated push ups 30 ring rowsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (4 sets x 4 reps @ 80% ) Recovery track Metcon (Weight) Bulgarian split squats 3 sets x 12 reps each leg Metcon CrossFit track Metcon (Time) 2 RFT (22 minute cap) 800m run (60/48 calorie row/bike) 50 sit ups 40 push ups 30 C2B pull ups Recovery track metcon Metcon (Time) 2 RFT (22 minute cap) 800m run (60/48 calorie row/bike) 50 sit ups 40 elevated push ups 30 ring rowsRead more