CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner For time (teams of 2) 4 rounds 100 single under crossovers (or 150 single unders/100 DU) 50 single arm OH DB lunge (50/35) 40 hang power cleans (115/75) 30 synchro push upsRead more

CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 3 reps @ 75-80%) Metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 V-ups Strict pull ups 12/10 calories on a machine after each set example: 10 v-ups 10 strict pull ups 12/10 cals on machine 9 v-ups 9 strict pull ups 12/10 cals on machine 8 v-ups 8 strict pull ups 12/10 cals on machine etc…Read more

CrossFit OwnIt – CrossFit weightlifting Clean Pull (4 sets x 3 reps @ 100% of clean ) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 5 ground to overhead (115/75) 100m runRead more

CrossFit OwnIt – CrossFit weightlifting Back Squat (5 sets x 3 reps @ 75-80% ) Metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 20 Alt DB snatch (50/35) 10 1-DB Alt devils press (50/35) Max WBS (20/14 with remaining time *score = WBS Metcon Metcon (Time) Run club at 4:30pm 1000m run AFAP *active rest walk or ride bike 3 minutes as recovery X 4 setsRead more

CrossFit OwnIt – CrossFit weightlifting Split Jerk (6 sets x 2 reps @ 80%) Metcon For time 1K row 100 DU/150 single unders 50 bar facing burpees 100 DU/150 single undersRead more