CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 20 wall walks 75 hang power clean (115/75) 20 wall walks 100 V-ups 50 devil’s press (50/35) 100 V-ups 20 HSPU 75 synchro air squats 20 HSPURead more

CrossFit OwnIt – CrossFit Weightlifting Behind the neck strict press (Weight) 5 sets x 4 reps (as heavy as possible with success across) Metcon Metcon (AMRAP – Rounds and Reps) 17 Minute AMRAP 16 burpees 18 empty barbell thrusters (45/35) 200m runRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 8 reps @ 60%) Metcon Metcon (Time) Teams of 2 for time 100 cal row or bike (split) 50 synchro alt db snatch (50/35) 100 box jumps (24/20) (split) 50 synchro alt hang db c and j (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Work up to a heavy c and j for the day Back off to 90% of max for the day and complete three singles at this weight ) Metcon Metcon (Time) 8RFT 3 DL (185/135) 6 strict pull ups 9 push ups Metcon Metcon (Time) Run club at 4:30 pm Run club 400 m warm up run For total time 200 m run Rest 1 300 m run Rest 1 400 m run Rest 1 600 m run Rest 1 800m run Rest 1 800 m run 400 m cool down runRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 @ 80% 2 @ 85% 1 @ 90% x3 sets (only last set)) Metcon Metcon (Time) For Time 100 DU (125 SU) 40 WBS (20/14) 30 T2B 75 DU (100 SU) 30 WBS 20 T2B 50 DU (75 SU) 20 WBS 10 T2BRead more