CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Clean grip RDL (6 sets x 4 reps @ 95% of clean max )

Recovery track

Metcon (Weight)

5 sets x 10 reps of:

Single leg KB RDL (each leg)

Metcon CrossFit track

Metcon (Time)

6 rounds at a moderate pace

14/12 calorie row or bike

10 barbell bent over row

10 DB bench press

10 supinated ring rows

Recovery track metcon

Metcon (Time)

6 rounds at a moderate pace

14/12 calories on row or bike

10 empty barbell bent over row

10 push ups

10 supinated ring rows