CrossFit OwnIt – CrossFit Weightlifting CrossFit track Split Jerk (4 sets x 3 reps @ 65%) Metcon Metcon (Weight) standing single arm KB press 4 sets x 12 reps each arm Metcon CrossFit track Metcon (Time) For time 30 T2B 25 STO (75/55) 20 C2B 15 SHSPU 20 C2B 25 STO (75/55) 30 T2B Recovery track metcon Metcon (Time) For time 30 v-ups/sit-ups 25 DB STO 20 ring rows 15 push ups 20 ring rows 25 DB STO 30 v-ups/sit-ups
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