CrossFit OwnIt – CrossFit

Weightlifting

Hang squat clean (15 min EMOM)

Min

0-5

3 Hang squat cleans @ 65%

Min 5-10

2 Hang squat cleans @ 75%

Min 10-15

1 Hang squat clean @ 85+%

Weightlifting

Split Jerk (Every 90 seconds for 10 rounds)

2 Split jerks @ 65%.

*Not to exceed 65%. This is to work on technique and working on split position.

Metcon

Metcon (Time)

2 Rounds

20 Thoracic rotations (10 each side)

16 Russian KBS (heavy)

14 Toes-to-bar/V-ups/or sit-ups weighted or unweighted)

12 Alt DB renegade rows