CrossFit OwnIt – CrossFit

Weightlifting

Clean and Jerk (12 Minute EMOM)

1 Squat clean and jerk

*start @ 60% and build to no more than 90%

Weightlifting

Paused Front Squat (Build to a heavy double for the day)

3 Second pause @ bottom of squat.

Metcon

Metcon (Time)

2 rounds

:30 Second hanging L sit hold (or hanging tuck hold)

:20 Second hollow body rocks

30 Alt leg v-ups

:30 Second side plank (each side)

10 Man makers w/ DB’s