CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Clean grip deadlift (6 sets x 3 reps @ 105% of clean )

Recovery track

Metcon (Weight)

Barbell single leg RDL

3 sets x 12 reps each leg

Metcon CrossFit track

Metcon (Time)

5 rounds for quality

15 DB bench press

30 banded tricep pull downs

15 DB bicep curls

:30 second hold at the top of dip

Recovery track metcon

Metcon (Time)

5 rounds for quality

15 DB floor press

30 banded tricep pull downs

15 barbell bicep curls

:30 second high plank hold