CrossFit OwnIt – CrossFit Metcon Metcon (Time) 12 minute AMRAP (alternate after a full round is completed) 6 Lateral burpees over the bar 4 Hang power cleans (135/95) 2 STOH (135/95) Rest 2 minutes 1 round: 150 FR lunges (135/95) *every time athletes break or switch partners, must complete 10 SYNCHRO burpeesRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 18 min alt emom 6-12 cal bike 6-12 HSPU 6-12 cal row 5 mins rest 15 min alt emom 6-12 cal bike 12-20 empty bb thrusters 6-12 cal rowRead more

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (12 Minute EMOM) 2 Squat cleans @ 75-80% Metcon Metcon (Time) 3RFT 24 Hang alt db c and j (50/35) 12 High box jumps (30/24) 6 Devils press (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (1 Push jerk + 2 Split jerks) 5 sets @ 70% of 1RM split jerk Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 20 min AMRAP 40 cal bike or row 400 m burden run ( WB 20/14) 40 burpees 16 BMU (32 pull ups)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat 4 @ 75% 3 @ 80% 2 @ 85% X 2 Metcon Metcon (Time) 2 RFT 100 DU (150 SU) 50 Alt DB snatch (50/35) 25 Toes to barRead more