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

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 30-20-10 Hang power cleans (135/95) HSPU 10-20-30 C2B/pull ups Back rack lunges (135/95) 30-20-10 Dead-lift (135/95) Synchro burpeesRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 5 Rounds for time 300m Run 15 Toes to bar 12 Front squats (115/75) 9 Shoulder to over head (115/75)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 Minute alt EMOM 13/11 Calorie row 7-15 Box jump overs (24/20) (step down standard) 13/11 Calorie bike 7-15 Pull ups or elevated feet ring row Rest 40-45 seconds of work on each stationRead more