CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Clean and Jerk (establish 1RM clean and jerk )

Recovery track

Metcon (Weight)

single leg KB RDL

4 sets x 12 reps each leg

Metcon CrossFit track

Metcon (Time)

For time

20 clean and jerks @ 75% of today’s max

*2 wall walks at the top of every minute including 0

Recovery track metcon

Metcon (Time)

For time

60 hang alt DB clean and jerks

*2 inch worms at the top of every minute including 0

Run club

Metcon (Time)

35 minute run zone 2/zone 3 continuous pace