CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Rope climb practice Accumulate 10-15 rope climbs or 15-20 rope lay to stand Metcon CrossFit track Metcon (Time) 5 rounds for quality 15 DB bench press 20 empty barbell bicep curls 50 foot front rack DB lunge Recovery track metcon Metcon (Time) 5 rounds for quality...Read More