CrossFit OwnIt – CrossFit

Weightlifting

Front Squat (3×15 @ 55%. From rack)

Speed squats

Metcon

Metcon (AMRAP – Reps)

5 min moderate pace bike

30 seconds rest

5 min moderate pace alternate between 10 KBS (53/35) 10 Goblet squats (53/35) 10 burpees

30 seconds rest

5 min moderate pace row