CrossFit OwnIt – CrossFit

Weightlifting

Front Squat (see below )

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 70%

Metcon

Metcon (AMRAP – Reps)

18min alt emom

40 seconds of ME work/20 seconds recovery transition

0-Cal Bike

1-KBS (35/26)

2-200 or 100 m run

3-Cal Row

4-Burpee

5-Rest

*count total reps each round and attempt to stay consistent. 200 m run= 20 reps, 100 m run = 10 reps