CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Overhead Squat (5 sets x 5 reps @ 75% )

Recovery track

Turkish Get Up (4 sets x 5 reps each arm
*go up in weight )

Metcon

Metcon (Time)

5 RFT (24 minute cap)

100m single arm KB farmers carry

12 DB bench press

18 empty barbell bicep curls

24 banded tricep pull downs

15-60 second handstand hold