CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (5 sets x 2 reps @ 70% ) Recovery track Behind the neck snatch grip push press (5 sets x 5 reps at a light load with focus on lock out and 2 second pause at top on each rep ) Metcon CrossFit track Metcon (Time) 3 RFT 400m run 15 burpees 9 SHSPU Recovery track metcon Metcon (Time) 3 RFT 18/15 calorie bike 15 sprawls 15 HRPURead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (5 sets x 2 reps @ 70% ) Recovery track Behind the neck snatch grip push press (5 sets x 5 reps at a light load with focus on lock out and 2 second pause at top on each rep ) Metcon CrossFit track Metcon (Time) 3 RFT 400m run 15 burpees 9 SHSPU Recovery track metcon Metcon (Time) 3 RFT 18/15 calorie bike 15 sprawls 15 HRPURead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (5 sets x 2 reps @ 70% ) Recovery track Behind the neck snatch grip push press (5 sets x 5 reps at a light load with focus on lock out and 2 second pause at top on each rep ) Metcon CrossFit track Metcon (Time) 3 RFT 400m run 15 burpees 9 SHSPU Recovery track metcon Metcon (Time) 3 RFT 18/15 calorie bike 15 sprawls 15 HRPURead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (5 sets x 2 reps @ 70% ) Recovery track Behind the neck snatch grip push press (5 sets x 5 reps at a light load with focus on lock out and 2 second pause at top on each rep ) Metcon CrossFit track Metcon (Time) 3 RFT 400m run 15 burpees 9 SHSPU Recovery track metcon Metcon (Time) 3 RFT 18/15 calorie bike 15 sprawls 15 HRPURead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (5 sets x 2 reps @ 70% ) Recovery track Behind the neck snatch grip push press (5 sets x 5 reps at a light load with focus on lock out and 2 second pause at top on each rep ) Metcon CrossFit track Metcon (Time) 3 RFT 400m run 15 burpees 9 SHSPU Recovery track metcon Metcon (Time) 3 RFT 18/15 calorie bike 15 sprawls 15 HRPURead more