CrossFit OwnIt – CrossFit

Weightlifting

15 minutes to establish

1 Power snatch from power position

1 Hang power snatch

1 Power snatch from the floor

*Do not push to failure. Work on speed under the bar over loading

Metcon

Metcon (AMRAP – Reps)

14 Minute alt EMOM

5 Dead-lift @ 70%

5-12 HSPU or appropriate scale