CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner (teams of 2) 2 rounds 100 single under cross overs/75 DU/150 single unders (each partner) 30 shoulder to overhead (115/75) 30 pull ups 3 rounds 100m farmers carry (50/35) (can use KB’s or DB’s) 30 v-ups 20 ground to overhead (115/75)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner (teams of 2) 2 rounds 100 single under cross overs/75 DU/150 single unders (each partner) 30 shoulder to overhead (115/75) 30 pull ups 3 rounds 100m farmers carry (50/35) (can use KB’s or DB’s) (switch at stop sign) 30 v-ups 20 ground to overhead (115/75)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Team of 3 35 minute AMRAP 200 calories on machine (switch every 30 seconds) 150 synchro light alternating DB snatches 100 synchro air squats Max burpees (you go I go) *score = burpees (switch every 30 seconds)Read more

CrossFit OwnIt – CrossFit weightlifting Deadlift (6 sets x 3 reps @ 75%) Metcon Metcon (Time) E4MOM x 4 sets 10 touch and go snatches (95/65) or 60% 400m runRead more

CrossFit OwnIt – CrossFit weightlifting Front Squat (22 minutes to work up to a heavy single *not necessarily a PR attempt, attempt just a heavy for the day ) Metcon Metcon (Time) 3 rounds for time 90 DU 30 KBS (53/35) 30 front rack KB lunge (53/35) Metcon Metcon (Time) Run club at 4:30pm E10MOM 1200m run x 3 sets *progressiveRead more