CrossFit OwnIt – CrossFit
Weightlifting
Power Snatch
Min 0-5
4 Power snatches @ 60%
Min 5-10
3 Power snatches @ 70%
Min 10-15
2 Power snatches @ 80%
Min 15-20
1 Power snatch @ 85%
Weightlifting
Strict press (4×5 @ 65-70% of 1RM)
Metcon
Metcon (Time)
2 rounds
30 Banded good mornings
20 Plank rotations
15 Scap push ups
10 Wall Slides