CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 400m partner carry run or each partner carry 1 heavy KB or DB 75 Synchro air squats 75 Burpee DB deadlifts (50/35) (split) 75 Synchro lunges 75 Alt DB C&J (50/35) (split) 75 Synchro sit ups 400m partner carry run or each partner carry 1 heavy...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% X 2 sets ) Metcon Metcon (Time) E4MOM X 5 rounds As fast as possible 25 WBS (20/14) 15 burpees *scale to complete work in 2 minutes or less nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 35 min alt emom 13/11 cal bike 5 shuttle runs 13/11 cal row 12 V-ups 12 box jumps step down standard (24/20) nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Low hang clean (4 sets x 2 reps @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 3 min AMRAP 3 strict pull ups 6 push ups 9 air squats Rest 1 min X 4 Metcon Metcon (Time) Run club at 4:30 pm 400 warm up 8x 200 m fast...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Back Squats 3 @ 80% 2 @ 85% 1 @ 90% X 2 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 12 Front squats (95/65) 48 (75 SU) 12 T2B nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 2 reps @ 70%) Metcon Metcon (Time) For Time 400-300-200-100 Meter Run 40-30-20-10 Alt DB snatch (50/35) nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Hang Power Clean (12 minute EMOM 3 hang power cleans (work on touch & go fast reps) *build to about 80% of 1RM hang power clean) Weightlifting Clean grip RDL (4×4 @ 100% of clean max ) Metcon Metcon (Time) 3 rounds 20 Banded good mornings 20 DB bicep curls...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 35 minute cap Partner 2 rounds 50 2- DB hang power snatch (50/35) 50 pogo burpees over barbell 50 DB thrusters (50/35) Directly into 2 rounds 50 back rack lunges (95/65) 30 T2B Directly into 2 rounds 50 DU 400m run nutrition challenge Metcon (AMRAP –...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 singles all between 80-85% ) Metcon Metcon (Time) For Time (15 min cap) 40 cal row or bike 30 WBS (20/14) 20 devils press (50/35) 10 BMU/20 pull ups 400 m run nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (16 reps @ 80-85% broken up however athlete wants) Metcon Metcon (Time) 4RFT 50 DU 40 air squats 8 power cleans (135/95) nutrition challenge Metcon (AMRAP – Reps)Read More