CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 1 round 100 calorie row or bike 75 toes to bar 50 thrusters (115/75) 75 C2B 100 calorie row or bikeRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 2 reps @ 80% ) Metcon Metcon (Time) For time (18 minute cap) 400m run 10 devils press (50/35) 400m run 5 devils press 400m run 10 devils press 400m runRead more

CrossFit OwnIt – CrossFit Weightlifting Clean (5 singles at 75% ) Metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 power cleans (135/95) wall facing HSPURead more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (4 sets x 3 reps @ 60% ) Metcon Box Jumps (4 sets x 3 reps @ a challenging height ) Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 15 minute AMRAP teams of 2 50 calorie row or bike (other teammate must hold front rack with barbell) 50 front rack lunges (95/65) 50 pull ups Metcon Metcon (Time) Run club at 4:30pm 200 warm up jog Run Club E4MOM 7×500 m run 400 cool down walkRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (90% for 3 sets only)) Metcon Metcon (AMRAP – Reps) E3MOM X 5 sets 2 minutes window of work/1 minute of rest 30 Alt hang DB clean and jerk (50/35) max burpees to a bumper plate in remaining timeRead more