CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 150 crossover single unders 100 alt DB snatch (50/35) 150 crossover single unders 100 alt DB hang clean and jerk (50/35) 150 crossover single unders 100 OH DB lunge (alt arms every 10 reps) 150 crossover single undersRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 3 reps @ 81-86% range ) Metcon Metcon (Time) For time 50/42 calorie row or bike 40 T2B 30 deadlift (205/145) 20 bar MU 10 jerks (205/145)Read more

CrossFit OwnIt – CrossFit Metcon CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps) 4 rounds for max reps of: 1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest F: 85lb barbell, 35lb dumbbells, 20-inch box M: 135lb barbell, 50lb dumbbells, 20-inch boxTo learn more about CFG24 Quarterfinals Workout 1 (Ages 16-54) click hereRead more

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (3 sets x 4 reps @ 104% of 1RM clean ) Metcon Metcon (AMRAP – Reps) Intervals 60 seconds on/60 seconds off x 12 sets 7/5 calories on the row or bike Max burpees with remaining time left *score = total burpees *machine should take 35 seconds or LESS, or scale appropriately Metcon Metcon (Time) Run club at 4:30pm E3.5MOM 400M run X 7 sets *progressiveRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (2 sets x 2 reps @ 80% 2 sets x 1 rep @ 85% 4 sets x 1 rep @ 88% ) Metcon Metcon (Time) For time 100 DU (100 drag rope single unders OR 150 single unders) 20 squat cleans (155/105) 100 DU 20 power cleans (155/105) 100 DURead more