CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and 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

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 4 reps @ 70%) Metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 rounds 18 BJO (24/20) 18 Alt DB snatch (50/35) Max wall walksRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch Pull (4 sets x 3 reps @ 83%) Metcon Metcon (AMRAP – Reps) 28 minute Alt EMOM 13/11 calorie bike 40 crossover single unders 13/11 calorie row 20 sit upsRead more

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (5 sets x 4 reps @ 60% of clean and jerk ) Metcon Metcon (AMRAP – Reps) 15 minute AMRAP 130/100 calorie row or bike max burpees with remaining time *if athlete does not complete calories in 10 minutes, move onto burpees. *Subtract missing calories from burpees Metcon Metcon (Distance) Run club at 4:30pm 25 minute threshold runRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (3 reps @ 75% 3 reps @ 78% x 4 sets ) Metcon Metcon (Time) For time 40 T2B 80 WBS (20/14) 40 C2B pull upsRead more