CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 2 reps @ 83%) Metcon Metcon (Time) For Time Teams of 2 1 min on/1 min off 80 cal row or bike 160 WBS (20/14) 80 cal row or bike *switch every minute. Complete all calories before moving to WBS. Complete all WBS before moving back to machine. Metcon Metcon (Time) Run club at 4:30pm Warm up 300m run For Total time 200m run fast 200m walk 300m run fast 300m walk 400m run fast 400m walk 500m run fast 500m walk ————————- 800m run fast 200m walk 1600m run fast Cool Down and stretchRead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (Choose a heavy 4 reps for 5 sets (across) ) Metcon Metcon (Time) 2 rounds 300 m run 21 burpees 2 rounds 300 m run 12 power cleans (185/135) *or 70%Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Accumulate 20 reps between 75-80% in any rep scheme. Use good judgment. No failure) Metcon Metcon (Time) 3RFT 18 T2B 36 OH DB lunge (50/35)(18 each arm)Read more

CrossFit OwnIt – CrossFit Weightlifting Hang Power Clean (12 minute EMOM 2 Hang power cleans @ 70-75% across ) Weightlifting 1 push jerk + 1 split jerk (6 sets @ 80% of split jerk ) Metcon Metcon (Time) 3 sets :30 second wall sit (can add weight if you want) 15 banded tricep extension 30 Russian twists (with out without weight) :30 plankRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 22 minute partner AMRAP 70 synchro air squats 60 2-DB STO (50/35) 50 burpees 30 bar MU/c2b/pull-up/ (50 ring row)Read more