CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Bench Press (Superset X 5 sets of:
5 bench press at same weight across
+
5 rope pull ups each arm leading )

Recovery track

Metcon (AMRAP – Reps)

Superset X 5 sets

DB floor press x 9 reps

+

Supinated ring rows x 9 reps

Metcon CrossFit track

Metcon (Time)

2 rounds for quality

100ft 2-DB farmers carry lunge

50 v-ups

25 KB sumo deadlift high pull

Recovery track metcon

Metcon (Time)

2 rounds for quality

100ft unweighted lunge

50 sit ups

25 empty barbell sumo deadlift high pull