CrossFit OwnIt – CrossFit Metcon 1-time exercise (Time) Partner For time 6 rounds 20 lateral burpees over the bar 20 HSPU 5 rounds 20 wall balls (20/14) 20 Alt DB snatch (50/35) 4 rounds 20 front rack lunges (95/65) 20 power cleans (95/65)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 5 reps @ 75%) Metcon Metcon (Time) For time run 400-300-200-100m snatch 4-3-2-1 (135/95) (155/105) (185/135) (205/145) or 60-70-80-90%Read more

CrossFit OwnIt – CrossFit Weightlifting RDL (5 sets x 2 reps @ 100% * use clean as baseline ) Metcon Metcon (Time) Teams of 2 for time 1 rope climb 120 calorie row/bike 2 rope climbs 90 thrusters (75/55) 3 rope climbs 60 toes to bar 4 rope climbs 30 devils press (50/35) 5 rope climbsRead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (5 sets x 2 reps @ 70% *use C&J as baseline ) Metcon Metcon (Time) 4 rounds for time 24 alternating hang DB C&J (50/35) 24 box jump overs (24/20) Metcon Metcon (Time) Run club at 4:30 pm 200m warm up run E4MOM X 10 500m run 400m cool down walkRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3 reps @ 75% 2 reps @ 80% x 4 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 4 minute AMRAP x 3 sets 4 squat cleans (135/95) 8 lateral burpees over the bar 2 minutes restRead more