CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 10 reps @ 60%) Metcon Metcon (Time) For time 75 Air squats 25 Pull ups 35 WBS (20/14) 45 T2B 35 WBS 25 Pull ups 75 Air squatsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 5 sets of 2 mins on/1 min off BFB *for total reps. Step over is permitted for Rx. Be efficient and attemptto be consistent in footwork and score each round. Weightlifting Squat Clean (Until minute 30 with running clock. Establish 1RM squat clean)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner (for time) 5 rounds 200m run 50 Synchro air squats 4 rounds 100 DU 30 Toes to bar 3 rounds 200m run 50 OH lunge (95/65)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Establish 1 RM 7-5-3-2-1-1-1 *Build to a heavy for the day without compromising form. Think about elbows up, tall chest, and knees out. ) Metcon Metcon (Time) For time (10 minute cap) 45/35 Calorie row 30 Squat clean thrusters (95/65) 15 Bar MU (2:1 pull up variation)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (8 Sets: 1 Power snatch + 1 Squat snatch All sets across @ 65%) Metcon Metcon (Time) 5 Individually timed rounds E3MOM *each as fast as possible 20 Box jumps overs (24/20) 20 Alt DB snatch (50/35) *Athlete may bound if they are proficient and confident intheir bounding ability. Athlete does not need to open their hips at the top of the box.Read more