CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 4 reps @ 90% of clean ) Metcon Metcon (AMRAP – Reps) 25 minute Alt EMOM at recovery pace 12/10 calorie bike 1-2 rope climbs 12/10 calorie row 2-5 wall walks 100m runRead more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (7 sets x 2 reps @ 75%) Metcon Metcon (Time) 3 RFT 40 single under cross overs 30 WBS (20/14) 20 push ups Metcon Metcon (Time) Run club at 4:30pmRead more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (7 sets x 2 reps @ 75%) Metcon Metcon (Time) 3 RFT 40 single under cross overs 30 WBS (20/14) 20 push ups Metcon Metcon (Time) Run club at 4:30pm 400m warm up 3 rounds 800m run hard 1200m run recovery 2 min rest between each round 400m cool down walkRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 20 clean and jerks (115/75) 40 T2B 20 snatches (115/75) 50 calorie row or bike 15 clean and jerks (115/75) 30 ring or bar MU 15 snatches (115/75) 50 calorie row or bike 10 clean and jerks (115/75) 20 burpee pull ups 10 snatches (115/75)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 5 reps @ 75%) Metcon Metcon (AMRAP – Reps) 20 minutes total 1 minute on/1 minute off x 10 rounds 6 Burpee box jump overs (24/20) Max shuttle runs with remaining timeRead more