CrossFit OwnIt – CrossFit

Weightlifting

Power clean + Push jerk

15 min EMOM
Minute

0-5

3 Reps @ 60%

Minute

5-10

2 Reps @ 70%

Minute

10-5

1 Rep @ 80+%

*Build up to roughly 85-90%

Weightlifting

Bench Press (5-3-3-1-1)

*Build to a heavy 1

Metcon

Metcon (Time)

2 rounds

25 Hollow body rocks

20 Bicep curls (10 each arm)

15 Tricep band push downs

10 Empty barbell turkish sit ups