CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 4 rds: 400m run 15 CTB pull-ups 15 V-ups 15 Deadlifts (185/135)Read more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (4 reps @ 65% 4 reps @ 68% 3 reps @ 70% x 3 sets (last percentage only)) Metcon Metcon (AMRAP – Rounds and Reps) 4 min AMRAP 11/9 cals on a machine 11 wall walks 11 2-DB box step overs (24/20) (50/35) *rest 2 mins x 3 *pick up where you left offRead more

CrossFit OwnIt – CrossFit Weightlifting Clean grip deadlift (4 sets x 4 reps @ 100% of clean ) Metcon Metcon (AMRAP – Rounds and Reps) Partner 20 min AMRAP (You go I go rounds) 6 pull ups 9 push ups 12 air squats 15 DU Metcon Metcon (Time) Run club at 4:30 pm 40 minute zone 2 runRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 8 reps @ 65% across ) Metcon Metcon (Time) For total time @ min 0 6-1 T2B Squat clean (135/95) @ min 9 1-6 T2B Power clean (135/95)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 3 reps @ 75%) Metcon Metcon (Time) 5RFT 10 STO (95/65) 10 Burpee box jumps (20 inches for all) * this should be fast and UB. Open hips at top and step ups are permitted for RX. Athletes may push jerkRead more