CrossFit OwnIt – CrossFit Weightlifting Back Squat (10 reps all between 80-85% broken up however ) Metcon Metcon (Time) 4 RFT 13 BJO (24/20) 13 thrusters (75/55) 13 C2B pull upsRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch high pull (4 sets x 4 reps @ 65%) Metcon Metcon (AMRAP – Rounds and Reps) 24 minute AMRAP at recovery pace 25 crossover single unders 20 calorie bike or row 15 air squats (slow pace) 10 DB bench press (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Power clean and power jerk (4 sets x 3 reps @ 70% of power clean ) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 14 T2B 10 bar facing burpees 6 shoulder to overhead (135/95) Metcon Metcon (Time) Run club at 4:30pm 400m warm up run E4MOM X 8 rounds 400m run *progressive efforts 200m cool down walkRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 3 reps @ 83%) Metcon Metcon (Time) For time 100 DU (150 single unders) 80 WBS (20/14) 60 DU (100 single unders) 40 Alt DB snatch (50/35) 20 DU (50 single unders )Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 9-11 am open gym!Read more