CrossFit OwnIt – CrossFit

Weightlifting

Clean and Jerk (Heavy single or new 1RM)

5 min EMOM

1 Clean & Jerk (build from 60-80%)

Rest 2 mins

Every 90 seconds for 9 minutes

1 Clean & Jerk (build from 80-100+%)

Metcon

Metcon (AMRAP – Reps)

8 min EMOM

3 Cleans @ 70% (may be power or squat)

AMRAP strict HSPU or HRPU or seated DB press for remainder of minute (aim for 5-12 SHSPU)