CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 20 clean and jerks (115/75) 40 T2B 20 snatches (115/75) 50 calorie row or bike 15 clean and jerks (115/75) 30 ring or bar MU 15 snatches (115/75) 50 calorie row or bike 10 clean and jerks (115/75) 20 burpee pull ups 10 snatches (115/75)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 5 reps @ 75%) Metcon Metcon (AMRAP – Reps) 20 minutes total 1 minute on/1 minute off x 10 rounds 6 Burpee box jump overs (24/20) Max shuttle runs with remaining timeRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 32 minute Alt EMOM 12/10 calorie row 5 devils press (50/35) 12/10 calorie bike 1-2 rope climbsRead more

CrossFit OwnIt – CrossFit Weightlifting Clean grip deadlift (clean grip deadlift with a shrug 4 sets x 3 reps @ 110% of clean and jerk ) Metcon Metcon (Time) For time 12 minute time cap 10-9-8-7-6-5-4-3-2-1 Power snatch (75/55) Strict HSPU Metcon Metcon (Time) run club at 4:30pm 400m warm up jog 3 sets 600m run (fast) 800m run (recovery) *no rest, straight through 400m cool down walkRead more

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (5 sets x 3 reps @ 70% of clean and jerk) Metcon Metcon (AMRAP – Reps) 3 minute AMRAP x 4 rounds *rest 1 minute between efforts 50 DU 15 T2B Max 1 DB box step overs (box height 24/20) (DB weight 50/35)Read more