CrossFit OwnIt – CrossFit weightlifting Metcon (Weight) CrossFit & recovery Single leg strength day Back rack box step ups 4 sets x 10 reps each leg *same weight as last week Metcon CrossFit track Metcon (AMRAP – Reps) 21 minute alt EMOM 5-8 shuttle runs (250-400ft) 3-5 bar MU (2:1 pull up variation) 3-5 wall walks Recovery track metcon Metcon (AMRAP – Reps) 21 minute alt EMOM 50 single unders 10 ring rows 5 inch worm push upsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (5 sets x 2 reps @ 80% ) Recovery track Turkish Get Up (4 sets x 4 reps each arm ) Metcon CrossFit track Metcon (Time) 5 rounds for time 21 WBS (20/14) 21/18 calorie echo bike or row Recovery track metcon Metcon (Time) 5 rounds for time 21 goblet squats 21/18 calorie echo bike or rowRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (5 sets x 2 reps @ 80% ) Recovery track Turkish Get Up (4 sets x 4 reps each arm ) Metcon CrossFit track Metcon (Time) 5 rounds for time 21 WBS (20/14) 21/18 calorie echo bike or row Recovery track metcon Metcon (Time) 5 rounds for time 21 goblet squats 21/18 calorie echo bike or rowRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (5 sets x 2 reps @ 80% ) Recovery track Turkish Get Up (4 sets x 4 reps each arm ) Metcon CrossFit track Metcon (Time) 5 rounds for time 21 WBS (20/14) 21/18 calorie echo bike or row Recovery track metcon Metcon (Time) 5 rounds for time 21 goblet squats 21/18 calorie echo bike or rowRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (5 sets x 2 reps @ 80% ) Recovery track Turkish Get Up (4 sets x 4 reps each arm ) Metcon CrossFit track Metcon (Time) 5 rounds for time 21 WBS (20/14) 21/18 calorie echo bike or row Recovery track metcon Metcon (Time) 5 rounds for time 21 goblet squats 21/18 calorie echo bike or rowRead more