CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 100 Front rack lunge (one partner holds plank while other partner works) (115/75) 75 Synchro burpees 50 C2B pull ups/ pull ups 100 Wall balls (20/14) (one partner hangs from the rig while other partner is working) nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom 13/11 cal bike 3-6 wall walks 13/11 cal row 4-8 shuttle runs Rest *work for 40 seconds at most to allow for transition nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 3 reps @ 80-85%) Metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 Thrusters (95/65) T2B nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 2 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 Tricep push-ups (scale: knees or bands) 30 sec Ring support (scale: band, scale up: rings tuned out) 2 Ring dip negatives (scale: band or feet on floor, scale up: rings tuned out) 8 minute time limit: Scaled: Try a new way to scale dips on the rings today: bands, assisted with feet on floor or on a box Intermediate: Work your way down to the smallest band you can and try full ring dips if you can Rx: Max set rings dips, then try scaling up by adding weight Metcon Metcon (Time) 20 min cap Team workout (Switch every minute) 60 cal row or bike 50 2 DB box step over...Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (2 sets of 5 reps @ 75% 3 sets of 3 reps @ 80%) Metcon Metcon (AMRAP – Reps) 3 minute window 400 m run Max c and J (135/95) *rest 2 x 4 nutrition challenge Metcon (AMRAP – Reps)Read more