CrossFit OwnIt – CrossFit

Weightlifting

Every 90 seconds for 10 rounds (*Start @ 60% and build to a heavy for the day)

1 Squat clean + 2 Front squats + 1 Push jerk

Weightlifting

Bench Press (5×4 @ 75% of 1 RM. )

*If you don’t know 1RM, build to a heavy 4 for the day.

Metcon

Metcon (Time)

2 rounds

:20 Second hollow body rocks

10 Split position strict press

15 Russian KBS (heavy)

5 Strict knee raises + 5 strict leg lifts

+ 5 strict TTB

1 Minute plank