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CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 150 alt DB snatch (50/35) 400m wall ball carry/run (together) 90 alt hang DB clean & jerk (50/35) 400m wall ball carry/run (together) 60 bar MU/C2B/pull ups
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CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) @ sustainable pace 2 rounds 2 minutes echo bike :30 seconds rest 2 minutes box step ups (20 inches for all) (no weight) :30 seconds rest 2 minutes sit ups :30 seconds rest 2 minutes wall sit :30 seconds rest 2 minutes row :30 seconds rest...
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CrossFit OwnIt – CrossFit weightlifting Clean Pull (Floating clean pulls 4 sets x 3 reps @ 80% of clean ) Metcon Metcon (AMRAP – Reps) 24 minute alt EMOM 13/11 calorie bike 5-10 strict pull ups 13/11 calorie row 5-8 shuttle runs
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CrossFit OwnIt – CrossFit weightlifting Front Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (just last bar) Metcon Metcon (Time) For time 40-30-20-10 WBS (20/14) 10-8-6-4 Clean and jerk (165/115) Metcon Metcon (Time) Run club at 4:30 pm E2MOM X 15 rounds 200m run *progressive Metcon
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CrossFit OwnIt – CrossFit weightlifting Split Jerk (3 reps @ 73% 3 reps @ 75% 2 reps @ 78% 2 reps @ 80% x 2 sets (just 80%) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 50 DU 15 V-ups 5 wall walks
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CrossFit OwnIt – CrossFit weightlifting Back Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (just last bar) Metcon Metcon (Time) 3 RFT 20 front rack lunges (95/65) 20 lateral burpees over the bar
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CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (EMOM x 5 minutes 2 clean and jerks @ 80% 1:30 rest and load weight EMOM x 5 minutes 2 clean and jerks at 85% ) weightlifting Push Press (5 x 3 reps @ 65%) Metcon Metcon (Time) 3 rounds 1 minute wall sit 15 banded tricep...
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CrossFit OwnIt – CrossFit Metcon Metcon (No Measure) 10 year anniversary party!! 9am-1pm 1.) mini Helen 3RFT (15 min time cap) 200 m run 15 KBS 9 C2B pull ups 2.) Teams of 3 10 min AMRAP Max cals on echo bike or row 1 person holds plank 1 rests 1 works *can only work...
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CrossFit OwnIt – CrossFit Metcon Metcon (No Measure) 10 year anniversary party!! 9am-1pm
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