CrossFit OwnIt – CrossFit

Weightlifting

Front Squat (5×2 )

10 second pause on first rep. Build to a heavy set of 2

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

18 WBS (20/14)

36 DU (2:1)

18 Hang DB C&J (50/35) (9 each arm)