CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 6 minute AMRAP 10 T2B 50 DU (2:1) 10 Push press (95/65) Rest 3 minutes Metcon Metcon (AMRAP – Rounds and Reps) 6 minute AMRAP 25 Power cleans (95/65) 25 HRPU Rest 3 minutes Weightlifting Hang Power Clean (6 minutes to establish 3 rep max hang power clean)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (6×2 ) *Start @ 60% and build to a challenging double within 6 sets. Weightlifting Bench Press (5×3 @ 70-75%) Metcon Metcon (Time) 2 rounds :45 Second KB/plate overhead hold 15 Bent over rows 20 Hollow body rocks 25 Med-ball sit upsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 3 Rounds 40 Synchro air squats 40 Calorie row or bike 21-18-15-12-9 T2B Push press (95/65)Read more

CrossFit OwnIt – Hi-C Metcon Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 35-lb. dumbell, 20-in. box M: 50-lb. dumbbell, 24-in. box Time cap: 20 minTo learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here Metcon Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 20-lb. dumbbell, 20-in. box (step-ups permitted) M: 35-lb. dumbbell, 20-in. box (step-ups permitted) Time cap: 20 minTo learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54)...Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 30 min alt emom 40/20 6 rounds Cal Row Shuttle Run (25 feet) Cal Bike Burpee Pull ups Single DB box step over (50/35)Read more