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