CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 3 reps @ 78% ) Recovery track Metcon (Weight) Back step 2- DB lunge (in farmers carry position) 4 sets x 12 reps (total) Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 400m run Max burpees pull ups *score = burpee pull ups Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 20/16 calorie row or bike Max burpee jumping pull up or ring row *score = burpeesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 3 reps @ 78% ) Recovery track Metcon (Weight) Back step 2- DB lunge (in farmers carry position) 4 sets x 12 reps (total) Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off 400m run Max burpees pull ups *score = burpee pull ups Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off 20/16 calorie row or bike Max burpee jumping pull up or ring row *score = burpeesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 3 reps @ 78% ) Recovery track Metcon (Weight) Back step 2- DB lunge (in farmers carry position) 4 sets x 12 reps (total) Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 400m run Max burpees pull ups *score = burpee pull ups Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 20/16 calorie row or bike Max burpee jumping pull up or ring row *score = burpeesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 3 reps @ 78% ) Recovery track Metcon (Weight) Back step 2- DB lunge (in farmers carry position) 4 sets x 12 reps (total) Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 400m run Max burpees pull ups *score = burpee pull ups Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 20/16 calorie row or bike Max burpee jumping pull up or ring row *score = burpeesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 3 reps @ 78% ) Recovery track Metcon (Weight) Back step 2- DB lunge (in farmers carry position) 4 sets x 12 reps (total) Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 400m run Max burpees pull ups *score = burpee pull ups Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 20/16 calorie row or bike Max burpee jumping pull up or ring row *score = burpeesRead more