CrossFit OwnIt – CrossFit

Weightlifting

Front Squat (Establish 1RM)

7 @ 50 %

5 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

1-1-1

Metcon

Metcon (Time)

5RFT

15 empty BB thrusters

10 lateral burpees

*if athlete drops bb. Athlete must complete an additional 50 burpees at the end of wod