CrossFit OwnIt – CrossFit Weightlifting Bench Press (Establish a heavy single for the day) Metcon Metcon (Time) 5 RFT 50 DU 11 STO (115/75) or 55%Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Establish a 1RM) 5-4-2-1-1-1-1 *Start @ 65% and build Metcon Metcon (Time) For time 45 T2B 30 BBJO (30/24) 15 DL (315/225) or 80% of 1RMRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch Min 0-5 4 Power snatches @ 60% Min 5-10 3 Power snatches @ 70% Min 10-15 2 Power snatches @ 80% Min 15-20 1 Power snatch @ 85% Weightlifting Strict press (4×5 @ 65-70% of 1RM) Metcon Metcon (Time) 2 rounds 30 Banded good mornings 20 Plank rotations 15 Scap push ups 10 Wall SlidesRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 30 thrusters (95/65) 30 lateral burpees over the bar 5 rounds 30 cal row or bike 10 BMURead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 6RFT (partner wod) 20 HPC (115/75) 21 HSPU/HRPU 20 Pull Ups 21 Back Squats (115/75)Read more