CrossFit OwnIt – Hi-C Metcon Metcon (Time) 8 individually timed rounds (e3MOM 10/8 cal row 10 DB snatch 1 sled push (2 lines and back)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×3 @ 85%) Metcon Metcon (Time) For Time 12-9-6 Box Jumps (24/20) C2B Pull ups 6-9-12 Pull Ups High Box Jumps (30/24)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (6×2 @ 85-90%) Metcon Metcon (Time) 4 rounds for time 50 DU (2:1) 15 HSPU 10 BurpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (12 min EMOM) 2 squat snatch Start at 60% and build to heavy double. Athlete should end between 85-90% Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 T2B 18 DB snatch (50/35) 24 Single DB box step ups (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 85%) Metcon Metcon (Time) 4 rounds of 400m run 9 squat clean thrusters (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Hang Clean (15 min EMOM) 2 hang cleans *Start at 60% and build by feel. Weightlifting Bench Press (5×2 @ 85-88% of 1RM ) Metcon Metcon (Time) 2 rounds 200m farmers carry 14 DB rows 24 FR DB lunge :30 second wall sitRead More

CrossFit OwnIt – CrossFit Metcon Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise...Read More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 4 RFT 300 m run 15 lateral burpees over bar 15 KBS 15 pull upsRead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) For Time 20 burpees 40 Knee raises 40 BBJO 40 KBS 40 Pull Ups 20 burpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5×3 80-85%) Metcon Metcon (Time) 4 RFT 300m run 15 kipping HSPU 9 DL (275/185) or 70%Read More