CrossFit OwnIt – CrossFit

Weightlifting

Hang Power Clean (16 min EMOM)

Min 0-4

3 reps @ 60%

Min 4-8

2 reps @ 70%

Min 8-12

1 rep @ 80%

Min 12-16

1 rep @ 85+%

Metcon

Pause push jerk (5×2 reps @ 60-70%)

2 second pause in receiving position

Metcon

Metcon (Time)

3 rounds

10 Barbell roll outs

10 Pull downs in the hollow position

10 Strict knee raises w/ WB

10 Hammy curls on medball