CrossFit OwnIt – CrossFit

Weightlifting

Clean and Jerk (12 Minute EMOM
Minute 0-4
2 squats cleans + 2 jerks @ 70%
Minute 4-8
2 squat cleans + 1 jerk @ 75%
Minute 8-12
1 squat clean + 1 jerk @ 80%)

Weightlifting

Clean grip RDL (4×3 @ 100% of 1RM clean )

Weightlifting

Metcon (Time)

3 rounds

5 muscle cleans

10 strict pull ups or elevated ring row

20 sit ups

:30 plank (can be weighted if you want)