CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 35 minute Alt EMOM 13/11 Calorie row 6-10 2-DB Box step overs (24/20) 50/35) 13/11 Calorie bike 15-20 KBS (53/35) Rest *45 Seconds of work on machinesRead more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (3 Reps 73% 3 Reps @ 75% 2 Reps @ 78% 2 Reps @ 80% x 2 sets *80% 2 sets only) Metcon Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP 10 Squat cleans (115/75) 10 Sit-ups rest 2 minutes 5 Minute AMRAP 10 Front squats (115/75) 10 Toes to bar Metcon Metcon (Time) 4:30pm run club 400m warm up run 5 Rounds 300m run slow (8-10 min mile pace) 500m run fast (6-8 min mile pace) *rest 2 minutes between effortsRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat ( 3 Reps @ 80% 2 Reps @ 85% 1 Rep @ 90% x 3 sets *90% for 3 sets of 1 rep only. 80% and 85% are only one set ) Metcon Metcon (Time) 4 Rounds for time 400m Run 18 Burpees 15 Pull-upsRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch Pull (5 sets x 3 reps @ 95% of snatch) Metcon Metcon (Time) 3 rounds for time 60 DU 30 Wall ball shots (20/14) 15 Hang power snatch (95/65)Read more

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (EMOM X 12 minutes 1 Squat clean + 2 front squat @ 70-75% of squat clean max) Weightlifting Strict press (5×5 building to a heavy 5 within the 5 sets) Metcon Metcon (Time) 3 Rounds 10 Push ups on DB’s 15 Leg lifts to rig (on floor) 20 Alt DB renegade rowRead more