11/4/20

CrossFit OwnIt – CrossFit

Weightlifting

Snatch (For 18 minutes complete 1 snatch every 90 seconds)

Start @ 60% and climb. If you miss a lift stay at the weight and attempt again at the following 90 second window.

Metcon

Metcon (AMRAP – Reps)

10 min strict pull up EMOM

*Pick a number to hold for entire EMOM.

*Scale to a very difficult back angle on rings or 1-2 negatives with slow descent.