CrossFit OwnIt – CrossFit

Weightlifting

Squat Snatch (12 minute EMOM
1 squat snatch @ 70-75%
*focus on good technique and quality movement )

weightlifting

Snatch grip RDL (5 sets x 4 reps @ 100% of snatch )

Metcon

Metcon (Time)

3 rounds

:45 OH plate or OH KB/DB hold

20 barbell good mornings

20 plank up downs