CrossFit OwnIt – CrossFit

Weightlifting

Front Squat (3 reps @ 80%
2 reps @ 85%
1 rep @ 90% x 3 sets (90% for 3 sets only))

Metcon

Metcon (AMRAP – Reps)

E3MOM X 5 sets

2 minutes window of work/1 minute of rest

30 Alt hang DB clean and jerk (50/35)

max burpees to a bumper plate in remaining time