CrossFit OwnIt – CrossFit

Warm-up

Warm-up (No Measure)

400 m run

PT

flal pole

leg swings

SS

Iron Cross

Clean Barbell warm Up (45/33/15)

2 strict press

2 push press

2 push jerk

2 celan from power

2 from hang

2 from mid shin

Metcon

Metcon (Time)

For Time (15 min cut off)

40 cal row

30 box jumps (24/20)

20 TTB

10 power cleans (185/135)

20 TTB

30 box jumps (24/20)

400 m run

Metcon

Metcon (Time)

For Time

3 sets of 8 unbroken power cleans (155/105)

rest exactly 3 minutes

3 sets of 12 unbroken power cleans (135/95)
Each set must be unbroken. Rest as little as possible between sets. Sets of 8 should be performed at approximately 65%-70% and decrease weight by 10-20lb for sets of 12.