CrossFit OwnIt – CrossFit

Metcon

Weightlifting

Hang power clean & jerk (1 Hang power clean & jerk)

14 Minute EMOM
*Start @ 60% and build.

Weightlifting

Deadlift (4×5 @ 110% of 1 RM clean.)

*Don’t go past 110% of max clean!!

Metcon

Metcon (Time)

2 Rounds

:45 Second KB FR hold

10 Strict toes-to-bar

15 V-ups

20 Hollow body rocks