5 Jan /0 Comments/WOD CrossFit – Fri, Jan 6 CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 minute alternating EMOM 11/9 calorie row 6-10 burpee box jump overs (24/20) 11/9 calorie bike 8-10 push ups + 3-6 strict pull ups rest