CrossFit OwnIt – CrossFit Metcon Metcon (Time) 32 minute amrap 12 days of Christmas workout partner 1 Bear complex (each partner) (95/65) 2 HSPU 3 Deadlifts 4 toes to bar 5 Bar MU 6 Burpees 7 Hang squat cleans 8 Thrusters 9 Chest to bar 10 Push ups 11 Front squats 12 Devil’s press Remaining time left AMRAP 12 Devil’s press 20 Cal bike or row 24 Synchro air squats Bear complex = 1 power clean 1 front squat 1 push press 1 back squat 1 push press Barbell (95/65)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (3 Reps @ 65% 2 Reps @ 70% 2 Reps @ 75%) Weightlifting Snatch (5 sets x 2 reps @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 DB hang snatch (50/35) (5 each arm before switching) 5 Burpee box jump overs (24/20)Read more

CrossFit OwnIt – CrossFit Weightlifting RDL (4×4 @ 95% of clean) Metcon Metcon (Time) Teams of 2 150/135/120 Calorie row or bike 100 KBS (53/35) 50 Clean and jerk (135/95)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 sets x 5 reps @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP 3 Strict pull-ups/ring rows 6 Push ups 9 Wall balls (20/14) *Rest 2 minutes and repeat. Attempt to keep rounds and reps consistent. Start back at strict pull-ups when beginning second AMRAP. Metcon Metcon (Time) Run club at 4:30pm 600m warm up run E6MOM x 5 sets 400m run slow (8 minute mile pace) 300m run moderate (7 minute mile pace) 200m run fast (sub 6 minute mile pace)Read more

CrossFit OwnIt – CrossFit Weightlifting Low hang power clean (5 reps @ 60% 4 reps @ 65% 3 reps @ 70% X 2 sets) Metcon Metcon (Time) 3 rounds for time 32 Front rack lunges (95/65) 8 Wall walksRead more