CrossFit OwnIt – CrossFit

Weightlifting

Split Jerk (Technical focus)

Establish a heavy split jerk with a three second pause in the dip. Focus on speed and footwork.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

Teams of 2

40 Calorie row or bike

30 Pull-ups

20 Single DB box step overs (50/35) (24/20)