CrossFit OwnIt – CrossFit

Weightlifting

Hang clean and jerk (Weight)

Every 90 seconds x 8 sets

1 hang clean and jerk

*start at 60% and build to a heavy

Weightlifting CrossFit track

Split position strict press (5 sets x 5 reps @ low weight)

Metcon

Metcon (Time)

3 rounds

:20 hollow hold

20 barbell good mornings

20 bicep curls w/ barbell or dumbbells