CrossFit OwnIt – CrossFit

Weightlifting

Power clean + Push jerk

12 Minute EMOM

Minute 0-3

3 Power cleans + 2 Push jerks @ 70%

Minute 3-6

2 Power cleans + 2 Push jerks @ 75%

Minute 6-9

2 Power cleans + 1 Push jerk @ 80%

Minute 9-12

1 Power clean + 1 Push jerk @ 85%

Weightlifting

Behind the neck push press (5×5 @ 60% of clean and jerk max)

Metcon

Metcon (Time)

3 rounds

10 Renegade rows w/ DB’s

20 Alt DB shoulder press

30 Sit ups

:40 Second wall sit with plate OH or in front