CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 26 min AMRAP Teams of 2 100 DU (2:1) 80 cals on bike or rower 60 T2B 40 Synchro burpees 20 Devils Press (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Bench Press (Build to a heavy set of 2 in 15 minutes) Metcon Metcon (Time) 4 RFT 25 WBS (20/14) 4 Clean and jerks (225/155) or 75% of 1 RM C&JRead more

CrossFit OwnIt – Hi-C Weightlifting Front rack box step ups 3×10 @ 100% of 10RM Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (16 Minutes to complete:) 5 sets x 2 reps @ 80-85% *Not touch and go. Weightlifting Strict press (Every 2 minutes for 5 rounds) 3 Strict press @ 70% Metcon Metcon (Time) 2 rounds :45 Second handstand hold or plank 20 Alternating KB rows 15 Yoga push-ups 10 Banded face pullsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 40-30-20–10 Toes to bar Box jumps (24/20) 10-20-30-40 Lateral burpees over DB WBS (20/14)Read more