CrossFit OwnIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

21 min amrap (partner WOD)

55 cal row or bike

55 2- KB DL (53/35)

55 synchro sit ups

55 air squats (not synchro)

Weightlifting

Body building

4 rounds alt

14 seated 2 DB alt shoulder press

(7 each arm)

14 seated DB tricep extensions