CrossFit OwnIt – CrossFit

weightlifting

Clean (Every 1:15 x 8 sets
1 clean + 2 front squats
*start at 60% of clean 1RM and build to a heavy/challenging weight )

weightlifting

Split Jerk (5 sets x 1 rep @ 70%
*2 second pause in split. Keeping % light to drill footwork and pausing in split position. )

Metcon

Metcon (Time)

3 rounds

100m OH plate walk

20 barbell good mornings

15 DB bicep curls