CrossFit OwnIt – CrossFit weightlifting Metcon (Weight) Single leg strength day Back rack box step ups 3 sets x 12 reps each leg *same weight as last week Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 12/10 calorie row or bike 7 power cleans (155/105) 5 STO (155/105) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 12/10 calorie row or bike 7 DB hang cleans 7 DB STO *2 DB’s for both cleans and STORead more

CrossFit OwnIt – CrossFit weightlifting Metcon (Weight) Single leg strength day Back rack box step ups 3 sets x 12 reps each leg *same weight as last week Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 12/10 calorie row or bike 7 power cleans (155/105) 5 STO (155/105) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 12/10 calorie row or bike 7 DB hang cleans 7 DB STO *2 DB’s for both cleans and STORead more

CrossFit OwnIt – CrossFit weightlifting Metcon (Weight) Single leg strength day Back rack box step ups 3 sets x 12 reps each leg *same weight as last week Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 12/10 calorie row or bike 7 power cleans (155/105) 5 STO (155/105) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 12/10 calorie row or bike 7 DB hang cleans 7 DB STO *2 DB’s for both cleans and STORead more

CrossFit OwnIt – CrossFit weightlifting Metcon (Weight) Single leg strength day Back rack box step ups 3 sets x 12 reps each leg *same weight as last week Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 12/10 calorie row or bike 7 power cleans (155/105) 5 STO (115/105) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 12/10 calorie row or bike 7 DB hang cleans 7 DB STO *2 DB’s for both cleans and STORead more

CrossFit OwnIt – CrossFit weightlifting Metcon (Weight) Single leg strength day Back rack box step ups 3 sets x 12 reps each leg *same weight as last week Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 12/10 calorie row or bike 7 power cleans (155/105) 5 STO (115/105) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 12/10 calorie row or bike 7 DB hang cleans 7 DB STO *2 DB’s for both cleans and STORead more