CrossFit OwnIt – CrossFit

Weightlifting

Squat Clean (14 minute EMOM
1 squat clean + 1 hang squat clean + 1 front squat @ 70-75% across of 1RM clean )

Weightlifting

1 Push Press + 2 Push Jerk (5 sets x 1 rep of complex @ 75% of push press )

1 Push Press + 2 Push Jerk

Metcon

Metcon (Time)

3 rounds

:45 second alternating high to low plank

20 Alt DB bicep curls

15 bent over row with barbell