CrossFit OwnIt – CrossFit

Weightlifting

Hang squat snatch (15 Min EMOM)

Minute

0-5

3 Hang squat snatches @ 65%

Minute

5-10

2 Hang squat snatches @ 75%

Minute

10-15

1 Hang squat snatch @ 85%

Weightlifting

Bench Press (5×3 @ 75-80% of 1RM)

Metcon

Metcon (Time)

2 rounds

200m Farmers carry

10 Strict pull-ups/Ring rows w/ feet on box

20 Russian KBS (heavy)

:30 Second wall-sit w/ plate out in front

40 Banded good mornings