CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Bench Press (5 sets x 8 reps @ 60% )

Recovery track

Metcon (Weight)

DB bench press

5 sets x 12 reps

Metcon CrossFit track

Metcon (Time)

5 rounds for quality

5/5 rope pull ups (5 each arm)

10 barbell skull crushers

10 gorilla KB rows

21’s bicep curls with light DB’s

Recovery track metcon

Metcon (Time)

5 rounds for quality

5 lay to stand rope pull ups

10 DB skull crushers

10 barbell bent over rows

21’s bicep curls with empty barbell