CrossFit OwnIt – CrossFit

weightlifting

Front Squat (5 sets x 3 reps @ 75-80%)

Metcon

Metcon (Time)

For time

10-9-8-7-6-5-4-3-2-1

V-ups

Strict pull ups

12/10 calories on a machine after each set

example:

10 v-ups

10 strict pull ups

12/10 cals on machine

9 v-ups

9 strict pull ups

12/10 cals on machine

8 v-ups

8 strict pull ups

12/10 cals on machine

etc…