CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (4 sets x 2 reps @ 80% ) Recovery track Overhead Squat (5 sets x 4 reps ) Metcon CrossFit track Metcon (Time) 4 rounds for quality 20 minute cap 20 banded tricep pull downs 20 DB bicep curls 20 DB bench press *pick weights and bands you can do sets of 10 at least Recovery track metcon Metcon (Time) 4 rounds for quality 20 minute cap 15 DB skull crushers 15 barbell bicep curls 15 DB floor press Run club Metcon (Time) Run club at 4:30pm E4MOM x 8 sets 400m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (4 sets x 2 reps @ 80% ) Recovery track Overhead Squat (5 sets x 4 reps ) Metcon CrossFit track Metcon (Time) 4 rounds for quality 20 minute cap 20 banded tricep pull downs 20 DB bicep curls 20 DB bench press *pick weights and bands you can do sets of 10 at least Recovery track metcon Metcon (Time) 4 rounds for quality 20 minute cap 15 DB skull crushers 15 barbell bicep curls 15 DB floor press Run club Metcon (Time) Run club at 4:30pm E4MOM x 8 sets 400m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (4 sets x 2 reps @ 80% ) Recovery track Overhead Squat (5 sets x 4 reps ) Metcon CrossFit track Metcon (Time) 4 rounds for quality 20 minute cap 20 banded tricep pull downs 20 DB bicep curls 20 DB bench press *pick weights and bands you can do sets of 10 at least Recovery track metcon Metcon (Time) 4 rounds for quality 20 minute cap 15 DB skull crushers 15 barbell bicep curls 15 DB floor press Run club Metcon (Time) Run club at 4:30pm E4MOM x 8 sets 400m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (4 sets x 2 reps @ 80% ) Recovery track Overhead Squat (5 sets x 4 reps ) Metcon CrossFit track Metcon (Time) 4 rounds for quality 20 minute cap 20 banded tricep pull downs 20 DB bicep curls 20 DB bench press *pick weights and bands you can do sets of 10 at least Recovery track metcon Metcon (Time) 4 rounds for quality 20 minute cap 15 DB skull crushers 15 barbell bicep curls 15 DB floor press Run club Metcon (Time) Run club at 4:30pm E4MOM x 8 sets 400m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Press (4 sets x 2 reps @ 80% ) Recovery track Metcon (Weight) Russian KB swing 4 sets x 15 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 50 DU 20 1-DB box step ups (50/35) 15 v-ups Recovery track metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 50 single unders 20 alt box step ups 15 sit upsRead more