CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 10 rounds at each before moving on of 20 seconds on/10 seconds off Cal Bike T2B Cal Row DU FR KB holdRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×10 @ 60%) Metcon Metcon (Time) For time 40 Alt DB snatch (50/35) 40 DB FR lunges (50/35) 40 Hang DB clean & jerk (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 Minute EMOM) 3 Touch & Go power cleans @ 75% of 1RM Metcon Metcon (AMRAP – Reps) 15 min AMRAP Partner WOD (you go I go) 5-10-15-20…. Lateral burpees over the bar Calorie row or bikeRead more

CrossFit OwnIt – Hi-C Weightlifting Front rack box step ups 3×12 @ 100% of 10RM Metcon Metcon (Time) For time (20 minute cap) 400m run 9 rounds of: 10 WBS (20/14) 7 Push-ups 5 Pull-ups 400m runRead more

CrossFit OwnIt – CrossFit Weightlifting Every 9 seconds x 10 sets (*Build to a tough complex. ) 1 Dead-lift + 1 Clean + 1 Front squat + 1 Shoulder to over head Weightlifting Strict press (6×3 @ 70%) Metcon Metcon (Time) 2 rounds :45 Second wall sit 15 Banded good mornings 20 Hollow body rocks 20 Alt leg v-upsRead more