CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (4 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Incline DB bench press 4 sets x 10 reps Metcon CrossFit track Metcon (Time) 5 rounds for quality 100m single arm OH KB carry 10 2-DB bicep curls 15 barbell skull crushers 20 HRPU (can use a vest if you have one) Recovery track metcon Metcon (Time) 5 rounds for quality 100m OH bumper walk 10 2- DB bicep curls 15 DB skull crushers 20 elevated push ups Run club Metcon (Time) E2MOM x 15 sets 200m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (4 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Incline DB bench press 4 sets x 10 reps Metcon CrossFit track Metcon (Time) 5 rounds for quality 100m single arm OH KB carry 10 2-DB bicep curls 15 barbell skull crushers 20 HRPU (can use a vest if you have one) Recovery track metcon Metcon (Time) 5 rounds for quality 100m OH bumper walk 10 2- DB bicep curls 15 DB skull crushers 20 elevated push ups Run club Metcon (Time) E2MOM x 15 sets 200m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (4 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Incline DB bench press 4 sets x 10 reps Metcon CrossFit track Metcon (Time) 5 rounds for quality 100m single arm OH KB carry 10 2-DB bicep curls 15 barbell skull crushers 20 HRPU (can use a vest if you have one) Recovery track metcon Metcon (Time) 5 rounds for quality 100m OH bumper walk 10 2- DB bicep curls 15 DB skull crushers 20 elevated push ups Run club Metcon (Time) E2MOM x 15 sets 200m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (4 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Incline DB bench press 4 sets x 10 reps Metcon CrossFit track Metcon (Time) 5 rounds for quality 100m single arm OH KB carry 10 2-DB bicep curls 15 barbell skull crushers 20 HRPU (can use a vest if you have one) Recovery track metcon Metcon (Time) 5 rounds for quality 100m OH bumper walk 10 2- DB bicep curls 15 DB skull crushers 20 elevated push ups Run club Metcon (Time) E2MOM x 15 sets 200m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (7 singles @ 80% ) Recovery track SOTS Press (5 sets x 5 reps ) Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 50 DU 10 OH DB lunge right arm (50/35) 10 OH DB lunge left arm (50/35) 15/12 calories on machine Recovery track metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 50 single unders 20 lunges 15/12 calories on machineRead more