CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Push Jerk (5 sets x 2 reps @ 78% )

Recovery track

Metcon (Weight)

seated barbell strict press

5 sets x 10 reps

Metcon CrossFit track

Metcon (Time)

5 rounds for quality

10 DB bench press

2 rope climbs

15 empty barbell bicep curls

Recovery track metcon

Metcon (Time)

5 rounds for quality

10 DB floor press

4 lay to stand rope climbs

15 DB hammer curls

Run club

Metcon (Time)

For total time

100m run

1 min rest

200m run

1 min rest

300m run

1 min rest

400m run

1 min rest

500m run

1 min rest

600m run

1 min rest

800m run

1 min rest

1200m run