CrossFit OwnIt – CrossFit

Weightlifting

Front Squat (6×2@ 70% )

3-5 second pause at bottom of squat.

Metcon

Metcon (AMRAP – Reps)

5 min AMRAP

3-6-9-12-15…

Power Cleans (135/95) or 50-60% of power clean max

Burpees

Rest 3 mins and repeat (attempt to pace and maintain same score for both AMRAPs)