CrossFit OwnIt – CrossFit

Weightlifting

Strict press (@ min 0-20 build to 1RM)

5 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

1-1-1

Metcon

Metcon (AMRAP – Reps)

@ min 20-30

Strict pull-up test day (10 min cap)

3 ME sets of strict pull-ups

Scales: banded strict pull-ups, or ring rows @ difficult back angle

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
@ min 30-40 (10 min cap)