CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Power Snatch (2 reps @ 75%
2 reps @ 78%
2 reps @ 80%
1 rep @ 83%
X 2 sets (all of it )

Metcon CrossFit track

Metcon (Time)

8 rounds at a moderate pace

10 DB bench press

10 elevated feet ring rows

10 empty barbell bicep curls

Recovery track

Metcon (Time)

20 minutes of zone 2

Recovery track metcon

Metcon (Time)

8 rounds at a moderate pace

10 DB bench press

10 ring rows

10 DB bicep curls