CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Strict press (4 sets x 4 reps @ 75% )

Recovery track

Seated 2- DB strict press

4 sets x 8 reps

Metcon CrossFit track

Metcon (Time)

5 rounds for quality (CrossFit & recovery track)

100m 1-DB farmers carry (switch at ½ way point)

12/10 calorie row or bike

10 DB bench press

3 lay to stand rope climbs/2 rope climbs/or 1 legless rope climb

10 ring dips or box dips