CrossFit OwnIt – CrossFit

Weightlifting

15 min EMOM (Build to a heavy 2 for the day)

2 touch and go power snatch

Weightlifting

Pause snatch grip dead-lift (5×5 @ 90% of 1RM snatch)

Metcon

Metcon (Time)

2 rounds

5 Negative ring rows (3-5 second descend)

10 Lat pull-downs with band

15 Russian KBS (heavy)

20 good mornings with band

30 Flutter kicks