CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 2 rounds 50 WBS (20/14) 25 Burpee box jump overs (24/20) 20 Hang power cleans (135/95) 3 rounds 60 DU (2:1) 40 Synchro air squats 10 Devil’s press (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×3 @ 80%) Metcon Metcon (Time) 4 RFT 300M run 18 Alt OH DB lunge (50/35) (9 each arm) 12 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (10 Minute EMOM) 3 Touch & go @ 78% Metcon Metcon (AMRAP – Rounds and Reps) 4 min amrap 9 DL (115/75) 7 Box Jumps (24/20) 5 STO (115/75) Rest 4 mins x 3Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 9 rounds of each before moving on 30 seconds on/10 seconds off Cal Row OH plate hold (25/15) Cal Bike V ups or hollow hold BurpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×8 @ 65%) Metcon Metcon (Time) 8 RFT 30 DU (2:1) 12 Alt DB snatch (50/35)Read more