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
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