CrossFit OwnIt – CrossFit

Weightlifting

Front Squat (7×1 with a 5 second pause )

Build to a heavy starting at 70%

Metcon

Metcon (AMRAP – Reps)

5×20 second at each before switching stations/10 second rest

30 second between exercises

Bike

Row

Sled push

Burpees to bumper

DB snatch

*all 20 seconds should be performed at maximal effort. Record total score