CrossFit OwnIt – CrossFit

Weightlifting

Power clean and jerk (Every 90 seconds x 10 rounds)

2 Power cleans + 1 Jerk @ 80-83% of 1Rm power clean

Weightlifting

Pause clean pull

4×3 @ 85% of 1RM clean

*2 Second pause @ knee

Metcon

Metcon (Time)

3 rounds

12 Ring rows (10 second hold on last rep)

16 KB drag throughs

20 Barbell good mornings

20 KB OH lunge (10 each arm)