CrossFit OwnIt – CrossFit
Weightlifting
10 min EMOM
Clean and jerk complex
1 PC + 1 Hang squat clean + 1 Push jerk @ 60- 65%of 1RM C+J
Metcon
Metcon (Time)
For time
30/25 Cals on bike or rower (coaches choice)
30 Thrusters (135/95)
300m run
*Athlete should be able to hold sets of 10 or greater on thruster.