CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Strict press (4 sets x 4 reps @ 70% )

Recovery track

Seated 2-DB press (Weight)

5 sets x 8 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

CrossFit & recovery track

20 minute AMRAP

12/10 calorie row or bike

12 single DB overhead tricep extensions (standing)

10 empty barbell bicep curls

8 DB bench press/push ups

6 strict pull ups/elevated feet ring rows

Run club

Metcon (Time)

Run club at 4:30pm

E6MOM x 6 rounds

600 m run

*progressive efforts