CrossFit OwnIt – CrossFit Weightlifting Back Squat (9 reps @ 90% Break up however you want ) Metcon Metcon (Time) 7RFT 21 DU 15 empty bb thrusters (45/35) 9 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 minute EMOM 2 touch and go power snatches *start at 55% and build ) Weightlifting Strict press (5 sets x 5 reps @ 70%) Metcon Metcon (Time) 3 rounds 20 Barbell good mornings 15 barbell bicep curls 20 bent over rowRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time teams of 2 5 rounds 15 DL (135/95) 12 HPC 9 synchro HRPU 3 Rounds 30 cal bike or row 20 HSPU 10 Bar MU 1 round 100 synchro sit ups 50 synchro burpeesRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For Time 400 m run 15-12-9-6 Push Jerk (115/75) T2B 400 m run 6-9-12-15 Front Squat (115/75) Pull ups 400 m runRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (2 @ 80% 2 @ 83% 1 @ 85% X 3 waves ) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 40 DU 20 alt DB snatch (50/35) 5 wall walksRead more