CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Push Jerk (Work up to a heavy 3RM )

Recovery track

Metcon (Weight)

Seated barbell strict press

5 sets x 8 reps

Metcon CrossFit track

Metcon (Time)

5 rounds for quality

10 DB bench press

20 KB gorilla rows

30 light 2 DB alternating bicep curls

Recovery track metcon

Metcon (Time)

5 rounds for quality

10 DB floor press

15 empty barbell bicep curls

20 DB bent over rows