CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Snatch Grip Deadlift (7 sets x 2 reps @ 100% of snatch )

Recovery track

Metcon (Weight)

Single leg barbell RDL

4 sets x 8 reps each leg

Metcon CrossFit track

Metcon (Time)

5 Rounds for quality

12 DB bench press

10 strict chin ups

12 barbell skull crushers

10 KB gorilla rows

Recovery track metcon

Metcon (Time)

5 Rounds for quality

12 DB floor press

10 supinated ring rows

12 DB skull crushers

10 DB rows (each side)