CrossFit OwnIt – CrossFit

Weightlifting

Snatch (Every 90 seconds x 10 sets
1 power position snatch + 1 hang snatch + 1 snatch from the floor
*start at 50% of snatch and build )

Weightlifting

Snatch Grip Deadlift (5 sets x 3 reps @ 100% of snatch )

Metcon

Metcon (Time)

3 rounds

15 bent over row w/ barbell

20 barbell good mornings

:30 seconds of plank up downs