CrossFit OwnIt – CrossFit

Weightlifting

Clean and Jerk (Every 90 seconds x 10 sets)

Touch & go full clean and jerk

2+1 @ 75% (2 cleans + 1 jerk)

*can be push or split jerk

Weightlifting

Split position strict press (5×5 @ 40% of 1RM C+J)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

5 Chin ups

5 Ring row w/ 10 second dissent on last rep

10 Barbell bent over row (moderate loading)

20 Russian KBS (heavy)