CrossFit OwnIt – CrossFit

Metcon

Metcon (AMRAP – Reps)

40 Minute Alt EMOM

13/11 Calorie bike

3-5 Clean and jerks (185/135) or 70%

13/11 Calorie row

15-20 Air squats

Rest

*athlete should not be spending more than 45 seconds on any movement before moving to next station