CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 35 Minute cap Cash in: 800m run (relay style, 400m each) 40-30-20 Alt DB snatch (50/35) Single DB OH lunge (50/35) 2 Rounds 750m row/40 calorie bike 50 Hand release push ups 40 Chest to bar Cash out: 800m run (relay style, 400m each)Read More
CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 15 min emom 6-12 cal Bike 8-14 single DB box step ups (24/20) (50/35) 6-12 cal row Rest 5 mins 15 min emom 6-12 cal row 10-20 WBS (20/14) 6-12 cal bike Or 40-45 seconds of workRead More
CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM) 2 Power snatches *Build to 75% Metcon Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 5 lateral burpees over the bar 5 hang snatches (75/55) Rest 5 mins Metcon Metcon (AMRAP – Reps) 5 min AMRAP 30 lateral burpees over the bar 30 hang...Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat 20 Minute cap 3 @ 75% 2 @ 80% 1 @ 85% X 3 sets Metcon Metcon (Time) Team of 2 For Time (18 min cap) 80 cals on rower or bike 90 hang db c and j (50/35) 100 T2BRead More
CrossFit OwnIt – CrossFit Weightlifting 12 Minute EMOM 3 Dead-lift 2 Hang power cleans 1 Push jerk *Build to 70% of clean and jerk Metcon Metcon (Time) Teams of 2 3 rounds 20 BMU (30 pull ups or RR) 30 BBJO (24/20) 40 cals on bike or rowerRead More