CrossFit OwnIt – CrossFit
Weightlifting
Mid hang power snatch (Weight)
12 minute EMOM
minute 0-4
2 mid hang power snatches @ 60%
minute 4-8
2 mid hang power snatches at 65%
minute 8-12
2 mid hang power snatches @ 70%
Weightlifting
Bench Press (5 sets x 4 reps @ 70%)
Metcon
Metcon (Time)
3 rounds
15 Behind the neck snatch grip strict press w/ bar
20 Barbell good mornings
15 1-DB tricep extension