CrossFit OwnIt – CrossFit
Weightlifting
Front Squat (3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
X 2 sets (all of it))
Metcon
Metcon (AMRAP – Reps)
20 minute alt EMOM @ moderate pace
13/11 calorie bike
5 shuttle runs
13/11 calorie row
5-10 KHSPU