CrossFit OwnIt – CrossFit

Weightlifting

Power Snatch (12 Minute EMOM
Minute 0-4
2 Snatches @ 70%
Minute 4-8
2 Snatches @ 75%
Minute 8-12
2 Snatches @ 80%)

Weightlifting

Bench Press (5×3
Build to a heavy 3 within the 5 sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP from

when you finish

5 Strict pull ups + 5-10 second hold at top of pull up on last rep ONLY

10 DB bicep curls

15 1 DB tricep extension

20 Alt shoulder taps