CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean and Jerk (establish 1RM clean and jerk ) Recovery track Metcon (Weight) single leg KB RDL 4 sets x 12 reps each leg Metcon CrossFit track Metcon (Time) For time 20 clean and jerks @ 75% of today’s max *2 wall walks at the top of every minute including 0 Recovery track metcon Metcon (Time) For time 60 hang alt DB clean and jerks *2 inch worms at the top of every minute including 0 Run club Metcon (Time) 35 minute run zone 2/zone 3 continuous paceRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 4 reps @ 75%) Recovery track Seated 2-DB press (Weight) 3 sets x 10 reps Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 60 DU 10 2- DB box step overs (50/35) Max calories on machine with remaining time *score = calories Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 90 single unders 20 box step overs Max calories on machine with remaining time *score = caloriesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 4 reps @ 75%) Recovery track Seated 2-DB press (Weight) 3 sets x 10 reps Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 60 DU 10 2- DB box step overs (50/35) Max calories on machine with remaining time *score = calories Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 90 single unders 20 box step overs Max calories on machine with remaining time *score = caloriesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 4 reps @ 75%) Recovery track Seated 2-DB press (Weight) 3 sets x 10 reps Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 60 DU 10 2- DB box step overs (50/35) Max calories on machine with remaining time *score = calories Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 90 single unders 20 box step overs Max calories on machine with remaining time *score = caloriesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 4 reps @ 75%) Recovery track Seated 2-DB press (Weight) 3 sets x 10 reps Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 60 DU 10 2- DB box step overs (50/35) Max calories on machine with remaining time *score = calories Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 90 single unders 20 box step overs Max calories on machine with remaining time *score = caloriesRead more