CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 5 reps @ 70% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 24 air squats 18 DB snatch (9 left/9 right) (50/35) 12 burpees 6 wall walks Recovery track metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 24 air squats 18 DB snatch (9 left/9 right) 12 sprawls 6 inch worm push ups Run club Metcon (Time) E10MOM x 4 sets 1200m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 5 reps @ 70% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 24 air squats 18 DB snatch (9 left/9 right) (50/35) 12 burpees 6 wall walks Recovery track metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 24 air squats 18 DB snatch (9 left/9 right) 12 sprawls 6 inch worm push ups Run club Metcon (Time) E10MOM x 4 sets 1200m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 5 reps @ 70% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 24 air squats 18 DB snatch (9 left/9 right) (50/35) 12 burpees 6 wall walks Recovery track metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 24 air squats 18 DB snatch (9 left/9 right) 12 sprawls 6 inch worm push ups Run club Metcon (Time) E10MOM x 4 sets 1200m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean grip deadlift (3 sets x 3 reps @ 90% of clean) Recovery track Metcon (Weight) 4 sets x 10 reps (each leg) single leg KB RDL Metcon CrossFit track Metcon (Time) For total time 3 rounds of 15 box jump overs (24/20) 15 T2B Directly into 5 rounds of 50 DU 10 C2B pull ups Recovery track metcon Metcon (Time) For total time 3 rounds of 15 box step ups 15 knee raises/v-ups Directly into 5 rounds of 50 single unders 10 ring rowsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean grip deadlift (3 sets x 3 reps @ 90% of clean) Recovery track Metcon (Weight) 4 sets x 10 reps (each leg) single leg KB RDL Metcon CrossFit track Metcon (Time) For total time 3 rounds of 15 box jump overs (24/20) 15 T2B Directly into 5 rounds of 50 DU 10 C2B pull ups Recovery track metcon Metcon (Time) For total time 3 rounds of 15 box step ups 15 knee raises/v-ups Directly into 5 rounds of 50 single unders 10 ring rowsRead more