CrossFit OwnIt – Hi-C

Metcon

Metcon (AMRAP – Reps)

35 Minute alternating EMOM

Min 1: 11/9 Cal row (or :40 seconds of work)

Min 2: 8-10 Double DB box step overs

Min 3: 11/9 Cal bike (or :40 seconds of work)

Min 4: 2-6 Strict pull-ups or 7-10 ring row

Min 5: 20-30 Air squats (or :40 seconds of work)