CrossFit OwnIt – CrossFit

Weightlifting

1 Clean + 1 Front squat + 1 Push Jerk + 1 Split Jerk

*Build to a heavy complex for the day every 2 minutes for 10 rounds (20 min total)

Weightlifting

Muscle Clean (5×5 )

*Weight is supposed to be light. Focus on technique and a fast turnover. Go up to 45-50% only.

Metcon

Metcon (Time)

2 rounds

20 HRPU

:45 second wall sit

15 Bent over row w/ barbell

:45 second plank

15 V-ups

:45 second

20 Russian KBS

:45 second arch body hold

10 Strict pull-ups or difficult ring row