CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Push Jerk (4 sets x 4 reps @ 75%)

Recovery track

Metcon (Weight)

Incline DB bench press

4 sets x 10 reps

Metcon CrossFit track

Metcon (Time)

5 rounds for quality

100m single arm OH KB carry

10 2-DB bicep curls

15 barbell skull crushers

20 HRPU (can use a vest if you have one)

Recovery track metcon

Metcon (Time)

5 rounds for quality

100m OH bumper walk

10 2- DB bicep curls

15 DB skull crushers

20 elevated push ups

Run club

Metcon (Time)

E2MOM x 15 sets

200m run