9/15/21

CrossFit OwnIt – Hi-C

Weightlifting

Back Squat (10 Minute alt EMOM)

5 Back squats from rack

10 2-DB seated shoulder press

Metcon

Metcon (AMRAP – Reps)

18 Minute alt EMOM

Minute 1- 3-8 Strict Pull-ups

Minute 2- 6-10 Front squats from the floor

Minute 3- 6-10 2-DB box step overs