CrossFit OwnIt – CrossFit Weightlifting Back Squat (75%x 5 reps x 2 sets 80%x 3 reps x 3 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 15 clean and jerk (135/95) 25 BJO 15 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (75% x 5 reps x 2 sets 80% x 3 reps x 3 sets) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 15 clean and jerk (135/95) 25 BJO (24/20) 15 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (75% x 5 reps x 2 sets 80% x 3 reps x 3 sets) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 15 clean and jerk (135/95) 25 BJO (24/20) 15 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Hang Snatch (14 minute EMOM 2 hang snatches @ 70-75%) Weightlifting Behind the neck push press (5 sets x 4 reps @ 70% of push press ) Metcon Metcon (Time) 3 rounds 100m OH plate carry 20 DB bicep curls 30 Russian twistsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 32 minute partner workout 12 days of Christmas 1 synchro burpee 2 synchro lateral burpees 3 deadlifts 4 toes to bar/sit ups 5 bar MU 6 air squats 7 hang power cleans 8 thrusters 9 push ups 10 front rack lunges 11 front squats 12 strict pull ups Remaining time left AMRAP: 12 shoulder to overhead 20 calorie row or bike 24 synchro air squats Barbell (95/65)Read more