CrossFit OwnIt – CrossFit

Weightlifting

Snatch (15 Minute EMOM)

Minute 0-5

2 Snatches @ 65%

Minute 5-10

2 Snatches @ 75%

Minute 10-15

2 Snatches @ 80-85%

*Snatches can be squat or power

Weightlifting

Snatch Balance (5×3 @ 65-70% of 1RM snatch)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

30 Flutter kicks

25 Jump squats

20 Alt leg v-ups

15 2-DB hammer curls

10 Seated barbell press