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 head
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