CrossFit OwnIt – CrossFit

Weightlifting

15 minutes to establish a complex of:

1 squat clean from power

1 squat clean from hang

1 squat clean from floor

1 push jerk

*Focus is on speed and clean reps. Work up to 70-75% of 1 RM c and J. 5-7 total sets.

Metcon

Metcon (Time)

For Time

50 cal row or bike

40 HSPU

30 C2B pull ups