CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Turkey Gone Bad 4 rounds 1 minute max echo bike calories 1 minute max burpees 1 minute max empty barbell thrusters (45/35) 1 minute max calorie row 1 minute T2B 1 minute max box jumps (20 inches) 1 minute restRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Turkey Gone Bad 4 rounds 1 minute max echo bike calories 1 minute max burpees 1 minute max empty barbell thrusters (45/35) 1 minute max calorie row 1 minute T2B 1 minute max box jumps (20 inches) 1 minute restRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Turkey Gone Bad 4 rounds 1 minute max echo bike calories 1 minute max burpees 1 minute max empty barbell thrusters (45/35) 1 minute max calorie row 1 minute T2B 1 minute max box jumps (20 inches) 1 minute restRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean and Jerk (establish 1RM clean and jerk ) Recovery track Metcon (Weight) single leg KB RDL 4 sets x 12 reps each leg Metcon CrossFit track Metcon (Time) For time 20 clean and jerks @ 75% of today’s max *2 wall walks at the top of every minute including 0 Recovery track metcon Metcon (Time) For time 60 hang alt DB clean and jerks *2 inch worms at the top of every minute including 0 Run club Metcon (Time) 35 minute run zone 2/zone 3 continuous paceRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean and Jerk (establish 1RM clean and jerk ) Recovery track Metcon (Weight) single leg KB RDL 4 sets x 12 reps each leg Metcon CrossFit track Metcon (Time) For time 20 clean and jerks @ 75% of today’s max *2 wall walks at the top of every minute including 0 Recovery track metcon Metcon (Time) For time 60 hang alt DB clean and jerks *2 inch worms at the top of every minute including 0 Run club Metcon (Time) 35 minute run zone 2/zone 3 continuous paceRead more