CrossFit OwnIt – CrossFit

Weightlifting

20 minutes to build to a heavy complex of

1 clean + 1 front squat + 1 jerk

Weightlifting

Bench Press (5×3 @ 75% of 1 RM)

*If you don’t know 1RM, work up to a moderate/challenging weight to do for all 5 sets of 3 reps

Metcon

Metcon (Time)

2 rounds

200m OH walk (can use a plate/ kbs/ or DB’s)

20 OH lunges (w/ barbell only)

15 Russian KBS (heavy)