CrossFit OwnIt – CrossFit

weightlifting

Hang Clean (12 minute EMOM
2 hang cleans + 1 jerk @ 75% of hang clean
*if you don’t have a hang clean max, use 70% of clean max )

weightlifting

Muscle Clean (5 sets x 6 reps @ light/moderate weight
*NO re-dip)

Metcon

Metcon (Time)

3 rounds

1 minute plank

20 barbell good mornings

40 flutter kicks in hollow hold position