CrossFit OwnIt – CrossFit

Weightlifting

Clean and Jerk (15 Minute EMOM)

Minute 0-5

3 Power cleans + 2 jerks @ 60%

Minute 5-10

2 Power cleans + 2 jerks @ 70%

Minute 10-15

1 Power clean + jerk @ 80%

Weightlifting

RDL (5×4 @ 100% of clean 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

15 Leg lifts to rig

10 KB drag throughs

20 Turkish sit ups

30 Flutter kicks