CrossFit OwnIt – CrossFit

Weightlifting

Power Clean (15 min EMOM)

*Start @ 60% and build to a heavy single for the day.

Weightlifting

Bench Press (4×4 @ 70-75%)

Weightlifting

Split position strict press (5×4 )

*Weight is supposed to be light. Focus on technique. Go up to 50-60% of 1 RM strict press.

Metcon

Metcon (Time)

2 rounds

200m Farmers carry

30 Flutter kicks

:45 Second wall sit

25 Good mornings w/ barbell

:45 Second side plank (right)

20 Russian twists

:45 Second side plank (left)

15 Bent over row w/ barbell

:45 Second regular plank