CrossFit OwnIt – Hi-C Metcon Metcon (Time) Buy in: 1000/850m Row 3 rounds of: 10 DL 50 DU (2:1) Cash out: 50/40 Cal bikeRead more

CrossFit OwnIt – CrossFit Weightlifting Bench Press (Build to a heavy 10 for the day starting @ 55-65%) 10-10-10-10 Metcon Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 15 Power snatch (95/65) 30 WBS (20/14) 60 DU (2:1)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×2 @ 85%) 3-5 second pause at the bottom. Metcon Metcon (Time) 3RFT 20 Hang DB C&J (10 each arm) (50/35) 15 BBJO (24/20)Read more

CrossFit OwnIt – CrossFit Weightlifting 14 min EMOM (Build to a heavy for the day. ) 1 Clean + 1 Front squat + 1 Jerk Weightlifting Pause deadlift (5×4 @ 95% of 1RM Clean. ) 3 second pause @ the knee. Metcon ()Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 2 rounds 4 rope climbs 12 bar MU 20 hang power snatch (95/65) 30 Lateral burpees over the bar 1 round 400m run 60 WBS (20/14) 2 rounds 12 Bar MU 20 clean and jerks (135/95) 30 Lateral burpees over the barRead more