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.