CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean (5 sets x 3 reps @ 78% ) Recovery track Metcon (Weight) Russian KBS 4 sets x 12 reps *heavier than last week Metcon CrossFit track Metcon (Time) For time 75 T2B *every break complete 5 power cleans (185/135) or 70% Recovery track metcon Metcon (Time) For time 75 knee raises *every break complete 10 KBS Run club Metcon (Time) Run club at 4:30pm E3MOMx 12 300m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (5 sets x 3 reps @ 78%) Recovery track Turkish Get Up (4 sets x 5 reps (each arm)) Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 45 DU 30 WBS (20/14) 15 shoulder to over head (75/55) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 45 single unders 30 goblet squats 15 DB shoulder to over headRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (5 sets x 3 reps @ 78%) Recovery track Turkish Get Up (4 sets x 5 reps (each arm)) Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 45 DU 30 WBS (20/14) 15 shoulder to over head (75/55) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 45 single unders 30 goblet squats 15 DB shoulder to over headRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (5 sets x 3 reps @ 78%) Recovery track Turkish Get Up (4 sets x 5 reps (each arm)) Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 45 DU 30 WBS (20/14) 15 shoulder to over head (75/55) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 45 single unders 30 goblet squats 15 DB shoulder to over headRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (5 sets x 3 reps @ 78%) Recovery track Turkish Get Up (4 sets x 5 reps (each arm)) Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 45 DU 30 WBS (20/14) 15 shoulder to over head (75/55) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 45 single unders 30 goblet squats 15 DB shoulder to over headRead more