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