CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×2 @ 78%) Metcon Metcon (AMRAP – Reps) 15 min alt emom 0- 30 seconds max WBS 1- 30 seconds max pull ups 2- 45 second plankRead More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (6×2 @ 78%) Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 300 m run 15 Kipping HSPU 9 BBJO (24/20)Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (6×2 @ 78%) Metcon Metcon (Time) 4 RFT 13 T2B 13 hang squat cleans (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (6×2 @ 78%) Metcon Metcon (Time) For Time 160 DU 80 DB snatch (50/35) 40 BB STO (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting 16 min EMOM (*start @ 60% and build. ) 1 snatch pull + 1 snatch from power position Weightlifting Bench Press (5×4 @ 70%) Metcon Metcon (Time) 2-3 rounds 200m OH plate/DB/KB carry 1 min plank 15 bent over row w/ barbell or DB’s 15 toes to bar/v-ups/ tuck crunches/...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 24 min AMRAP 12 Power Cleans (155/105) 8 BMU 12 FS (155/105) 200 m burden run (WB 20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (5×3 @ 75%) Metcon Metcon (AMRAP – Reps) Partner WOD (you go I go) 3 min ME cal bike (45 sec each) 30 seconds rest 3 min ME BBJO (45 sec each) 30 seconds rest 3 min ME cal Row (45 sec each) 30 seconds rest 3 Min...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×3 @ 75%) Metcon Metcon (Time) 3RFT 400 m run 24 DB snatch (50/35) 24 DB OH Lunge (50/35) (12 each arm)Read More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 4 rounds 400 m run 24 alt DB snatch 24 WBSRead More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (5×3 @ 75%) Metcon Metcon (Time) 10 RFT 12 WBS (20/14) 3 DL (315/225) or 70%Read More