CrossFit OwnIt – CrossFit

Weightlifting

15 min EMOM (*Build to a moderately heavy complex for the day. )

1 Power snatch + 1 Squat snatch + 1 OHS

Weightlifting

Snatch Balance (3 sec pause @ bottom of squat) (6×2 @ 65-70% of 1RM snatch. )

Metcon

Metcon (Time)

2 rounds

6 Ab roll outs w/ barbell

8 Strict pull-ups (scale reps or scale to 10 ring rows w/ feet on box or 10 ring rows w/ a 3 second pause @ top)

16 Alt DB renegade rows

:24 Second hollow hold

Metcon

Metcon (No Measure)

Stretching after!!!