CrossFit OwnIt – CrossFit

Weightlifting

Every 90 seconds x 10 rounds (Build to a heavy complex for the day)

1 DL + 1 Clean + hang clean + 1 jerk

Weightlifting

Bench Press (5×3 @ 65%. Or build to heavy 3 for the day)

Metcon

Metcon (Time)

2 Rounds

1 Minute of high to low plank rotations

20 Banded good mornings

30 Flutter kicks in hollow hold

10 Bent over row (#55-#75 only)