CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner For time 1 round 300m run (together) 20 deadlifts (115/75) 20 hang power cleans 50 toes to bar 1 round 300m run 20 devils press (50/35) 20 hang power cleans (115/75) 50 C2B 1 round 300m run 20 DB burpee deadlifts (50/35) 20 hang power cleans (115/75) 30 bar MURead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Build to a 10RM *warm up in 3s and 4s until it feels hard. Only take 1-2 attempts. Aim for 65-75% ) Metcon Metcon (Time) For time 50 calorie row or bike 50 box jump overs (24/20) 50 wall balls (20/14) 50 shoulder to overhead (95/65)Read more

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 90% of clean ) Metcon Metcon (AMRAP – Reps) 30 minute Alt EMOM 12/10 calorie row 1-2 rope climbs 12/10 calorie bike 25 ft handstand walk or 3 wall walksRead more

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 90% of clean ) Metcon Metcon (AMRAP – Reps) 28 minute Alt EMOM 12/10 calorie row 1-2 rope climbs 12/10 calorie bike 25 ft handstand walk or 3 wall walksRead more

CrossFit OwnIt – CrossFit Weightlifting Mid hang snatch (Weight) 2 reps @ 70% 2 reps @ 73% 2 reps @ 75% 2 reps @ 78% x 3 sets Metcon Metcon (Time) For time 40-30-20-10 Alt DB snatch (50/35) 12 burpee pull ups (after each set) Metcon Metcon (Time) Run club at 4:30pm 400 m warm up run 4x without rest 400 m fast 800 m @ recovery pace 400 m cool down walkRead more