CrossFit OwnIt – CrossFit

Metcon CrossFit track

Metcon (Weight)

Superset

4 sets x 12 reps across DB bench press

+

4 sets x 8 strict pull ups

Recovery track

Metcon (AMRAP – Reps)

Superset

4 sets x max reps deficit HRPU (on 45# bumpers)

+

4 sets x max reps elevated feet ring rows

Metcon CrossFit track

Metcon (Time)

4 rounds for quality

50ft 2-DB lunge

25 v-ups

15 calorie machine

2 rope climbs

Recovery track metcon

Metcon (Time)

4 rounds for quality

50ft lunge

25 sit ups

15 calorie machine

4 lay to stand rope climbs