CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Clean and Jerk (Clean complex:
6 sets of 1 power position clean + 1 low hang clean + 1 split jerk @ 70% of clean and jerk )

Recovery track

Metcon (Weight)

3 hang muscle clean + 3 front squats

6 sets at a moderate weight

Metcon CrossFit track

Metcon (AMRAP – Reps)

3 minutes on/1 minute off x 4 sets

25 WBS (20/14)

200m run

Max cleans with remaining time @ 70%

*score = cleans

Recovery track metcon

Metcon (AMRAP – Reps)

3 minutes on/1 minute off x 4 sets

25 goblet squats

15/12 calories on a machine

Max KBS with remaining time

*score = KBS