CrossFit OwnIt – CrossFit

weightlifting

Hang Snatch (12 minute EMOM
Minute 0-4
3 hang snatches @ 65%
Minute 4-8
2 hang snatches @ 70%
Minute 8-12
1 hang snatch @ 75%
*can be squat or power )

weightlifting

Snatch Balance (6 sets x 1 rep @ 75% of snatch
*pause 2 seconds in the bottom position )

Metcon

Metcon (Time)

3 rounds for time

10 barbell bent over row

12 elevated feet ring rows or regular ring rows

15 barbell good mornings