CrossFit OwnIt – CrossFit

Skill

Metcon (AMRAP – Reps)

Weighted strict pull ups

5 sets x 5-10 reps

Skill

Metcon (AMRAP – Reps)

Elevated feet rings rows

5 sets x 12-18 reps

*add vest if you can

Metcon CrossFit track

Metcon (Time)

4 rounds for quality

16 DB bench press

16 KB gorilla rows

32 single DB box step ups

Recovery track metcon

Metcon (Time)

4 rounds for quality

16 BD floor press

16 DB bent over row each arm

32 box step ups (no weight)