CrossFit OwnIt – CrossFit

Weightlifting

Split Jerk (Pause split jerk
4 sets x 2 reps @ 75%
*2 second pause in dip )

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

75 calorie row or bike buy in

then

AMRAP with remaining time of:

9 power cleans (135/95)

6 front squats (135/95)

3 SHSPU