CrossFit OwnIt – CrossFit

Skill

Metcon (AMRAP – Reps)

Rope climb practice

Accumulate 10-15 rope climbs or 15-20 rope lay to stand

Metcon CrossFit track

Metcon (Time)

5 rounds for quality

15 DB bench press

20 empty barbell bicep curls

50 foot front rack DB lunge

Recovery track metcon

Metcon (Time)

5 rounds for quality

15 push ups

20 DB bicep curls

75 foot unweighted lunge