CrossFit OwnIt – CrossFit

Metcon CrossFit track

Strict chest to bar (AMRAP – Reps)

Recovery track

Metcon (AMRAP – Reps)

Elevated feet ring rows

5 sets x 5-10 reps

*add vest if needed but pull all the way to the chest

Metcon CrossFit track

Metcon (Time)

5 rounds for quality

12 DB bench press

12 KB gorilla rows

50ft DB front rack lunge

Recovery track metcon

Metcon (Time)

5 rounds for quality

12 DB floor press

12 DB bent over row each arm

24 goblet squats