CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Strict press (6 sets x 3 reps @ 78% )

Recovery track

Seated 2-DB press (Weight)

6 sets x 8 reps

Metcon CrossFit track

Metcon (AMRAP – Reps)

21 minute alt EMOM

1-2 rope climbs

2-3 wall walks

30-50 double unders

Recovery track metcon

Metcon (AMRAP – Reps)

21 minute alt EMOM

2-4 lay to stand rope climbs

40 second high plank hold

50 single unders