CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Bench Press (6 sets x 3 reps
*increase weight from last week )

Recovery track

Metcon (Weight)

DB floor press

4 sets x 10 reps

Metcon CrossFit track

Metcon (Time)

5 rounds for quality (22 minute cut off)

50 foot 2-DB front rack lunge (50/35)

15 HRPU

3 rope climbs

Recovery track metcon

Metcon (Time)

5 rounds for quality (22 minute cut off)

50 foot walking lunge

15 elevated push ups

5 lay to stand rope climbs

Run club

Metcon (Time)

Run club at 4:30 pm

E3:30MOM x 8 sets

400m run