CrossFit OwnIt – CrossFit

Warm-up

Warm-up (No Measure)

400 m run

PT

leg swings

inch worms

SS

duck walk (10 steps forward, 10 steps back)

3RNFT

20 DU (2:1)

10 OHS (PVC only)

Snatch Barbell warm up

3 snatch grip push press from back rack

3 OHS

3 snatch from power postion

3 snatch from hang

3 snatch from mid shin

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Weightlifting

Snatch (establish a heavy single (please read comments))

24 minutes to establish a heavy single from. This is not a complex. Establish a heavy single from each position.

-above the knee

-below the knee

-from the floor

*score is heaviest lift for the day

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#