CrossFit OwnIt – CrossFit

Weightlifting

Hang Snatch

3 @ 60%

3 @ 65%

2 @ 70%

2 @ 75% x 2 sets

*All sets unbroken. No dropping in between reps.

Weightlifting

Snatch Pull (5×4 @ 100%)

Weightlifting

Pause overhead squat (5×3 @ 70%. 3 second pause in squat)

Metcon

Metcon (Time)

Extra credit (if you wanna do it)

2 rounds not for time

30 jumping lunges

30 good mornings with barbell

30 second handstand hold OR 45 second plank