CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 3 reps @ 80%) Metcon Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.Read more

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (12 minute EMOM 2 cleans + 1 jerk @ 70-75% ) weightlifting Bench Press (5 sets x 3 reps *building *build to a moderate 3 for the day. Make sure to have a spotter always ) Metcon Metcon (Time) 3 rounds 1 minute plank :45 OH plate hold (no walking) 15 1- DB tricep extensionRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 24 minute AMRAP 40 DU/60 SU (each) 30 V-ups (you go I go) 20 alt DB c and J (synchro) (50/35) 100 m run (together)Read more

CrossFit OwnIt – CrossFit weightlifting Front Squat (6 sets x 1 rep @ 80% ) Metcon Metcon (AMRAP – Reps) 2 minutes on/2 minutes off x 5 sets 20/16 calorie row or bike Max thrusters with remaining time (95/65) *scale calories to have AT LEAST 40 seconds on barbell *score is total thrustersRead more

CrossFit OwnIt – CrossFit weightlifting Front Squat (6 sets x 1 rep @ 80% ) Metcon Metcon (AMRAP – Reps) 2 minutes on/2 minutes off x 5 sets 20/16 calorie row or bike Max thrusters with remaining time (95/65) *scale calories to have AT LEAST 40 seconds on barbell *score is total thrustersRead more