CrossFit OwnIt – CrossFit Weightlifting CrossFit track Overhead Squat (5 sets x 5 reps @ 75% ) Recovery track Turkish Get Up (4 sets x 5 reps each arm *go up in weight ) Metcon Metcon (Time) 5 RFT (24 minute cap) 100m single arm KB farmers carry 12 DB bench press 18 empty barbell bicep curls 24 banded tricep pull downs 15-60 second handstand holdRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Overhead Squat (5 sets x 5 reps @ 75% ) Recovery track Turkish Get Up (4 sets x 5 reps each arm *go up in weight ) Metcon Metcon (Time) 5 RFT (24 minute cap) 100m single arm KB farmers carry 12 DB bench press 18 empty barbell bicep curls 24 banded tricep pull downs 15-60 second handstand holdRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Overhead Squat (5 sets x 5 reps @ 75% ) Recovery track Turkish Get Up (4 sets x 5 reps each arm *go up in weight ) Metcon Metcon (Time) 5 RFT (24 minute cap) 100m single arm KB farmers carry 12 DB bench press 18 empty barbell bicep curls 24 banded tricep pull downs 15-60 second handstand holdRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Overhead Squat (5 sets x 5 reps @ 75% ) Recovery track Turkish Get Up (4 sets x 5 reps each arm *go up in weight ) Metcon Metcon (Time) 5 RFT (24 minute cap) 100m single arm KB farmers carry 12 DB bench press 18 empty barbell bicep curls 24 banded tricep pull downs 15-60 second handstand holdRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Overhead Squat (5 sets x 5 reps @ 75% ) Recovery track Turkish Get Up (4 sets x 5 reps each arm *go up in weight ) Metcon Metcon (Time) 5 RFT (24 minute cap) 100m single arm KB farmers carry 12 DB bench press 18 empty barbell bicep curls 24 banded tricep pull downs 15-60 second handstand holdRead more