CrossFit OwnIt – CrossFit

Weightlifting

Clean and Jerk (20 Minutes to establish 1RM)

Proposed rep scheme:

3 reps at 60%

3 reps at 70%

2 reps at 80%

1 @ 85%

1-1-1 85% +

*if athlete misses same weight two consecutive times must go back down in weight.

Metcon

Metcon (AMRAP – Reps)

14 min alt emom

4-8 strict pull ups

8-15 push ups

* pick numbers that is sustainable for the emom