CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Snatch (4 sets x 2 reps @ 80% )

Recovery track

Overhead Squat (5 sets x 4 reps )

Metcon CrossFit track

Metcon (Time)

4 rounds for quality

20 minute cap

20 banded tricep pull downs

20 DB bicep curls

20 DB bench press

*pick weights and bands you can do sets of 10 at least

Recovery track metcon

Metcon (Time)

4 rounds for quality

20 minute cap

15 DB skull crushers

15 barbell bicep curls

15 DB floor press

Run club

Metcon (Time)

Run club at 4:30pm

E4MOM x 8 sets

400m run