CrossFit OwnIt – CrossFit Metcon (Weight) 8 min EMOM 5 Power Snatch AHAP CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-upsRead More

CrossFit OwnIt – CrossFit Metcon (AMRAP – Rounds and Reps) 8 Min Partner AMRAP 3-6-9-12..etc STO (125/85) 40 DU (2:1) *you go i go Metcon (Time) 5 x 300 m run *rest 1 minute between rounds. Record total timeRead More

STRENGTH: Back Squat 5×5 (add 5-10 lb) MetCon: Buy in: 500 m row 3RFT 20 box jumps (20/20) 15 burpees over barbell 10 cleans (155/105)Read More

CrossFit OwnIt – CrossFit Back Squat (5×5 (add 5-10lb)) Metcon (Time) Buy In: 500 m row 3RFT 20 box jumps (24/20) 15 burpee over barbell 10 cleans (155/105)Read More

STRENGTH: (20 minutes) DL 5×5 MetCon: 4RFT 21 KBS (53/35) 12 T2B 6 pistolsRead More

CrossFit OwnIt – CrossFit Deadlift (5×5) Metcon (Time) 4RFT 21 KBS (53/35) 12 T2B 6 pistolsRead More

Skill: 10 min alt EMOM Even: 7 HSPU Odd: 50 DU (or 40 seconds of DU attempts) MetCon: 12 min AMRAP 10 C2B 200 m runRead More

MetCon 1: 5 min partner AMRAP 300 m run Max Effort burpees (1:1) MetCon: 22 min partner AMRAP 33 DU (3:1) 27 air squats 21 push ups 15 K2E 9 box jumps (24/20)Read More

STRENGTH: (18 minutes) Back Squat 5×5 AHAP (+5-10lb) MetCon: For Time 15 clean and Jerks (205/145) Or 75% of 1RMRead More

STRENGTH: (20 minutes) Clean and Jerk 6×2 @ 80% MetCon: For Time 2-4-6-8-10-8-6-4-2 HSPU Pull Ups PistolsRead More