CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Power Snatch (1 power snatch + 2 hang power snatches @ 75% x 6 sets )

Recovery track

Metcon (Weight)

3 hang muscle snatches + 3 OHS at a moderate weight x 6 sets

Metcon CrossFit track

Metcon (AMRAP – Reps)

2 minutes on/2 minutes off x 5 sets

10 touch and go power cleans (135/95) or 60% of power clean

Max calories on machine with remaining time

*score = calories

Recovery track metcon

Metcon (AMRAP – Reps)

2 minutes on/2 minutes off x 5 sets

20 unbroken KBS

Max calories on machine with remaining time

*score = calories