CrossFit OwnIt – CrossFit

Weightlifting

E2MOM X 10 sets

1 Power clean + 2 Push jerks @ 85% of 1RM power clean across

Weightlifting

Clean Pull (5×3 @ 90% of 1RM clean (2 second pause @ knee) )

Metcon

Metcon (Time)

10 Minute AMRAP

10 Elevated ring rows w/ 10 second descend on last rep

15 Tricep extension

20 Barbell good mornings

:45 Second KB/DB OH or front rack hold