CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 16 Deadlift (155/105) 16 Burpees (while partner is doing burpees, other partner holds barbell in deadlift) Rest 2 minutes 12 Minute AMRAP 75 DU (2:1) 12 Alt Hang DB C&J (50/35) *single DB 8 Squat cleans (155/105)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 minute alt emom 6-12 cal row 6-12 HSPU or SHSPU 6-12 cal bike 12 FS (135/95) or 50 % RestRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat 4 @ 70% 3 @ 75% 2 @ 80% 1 @ 85% X 2 time through from the top Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 9 power cleans (135/95) 6 STO (135/95) 3 wall walksRead more

CrossFit OwnIt – CrossFit Weightlifting DB bench press (5×10) Metcon Metcon (Time) 5 individually timed rounds E5MOM 400 m run 24 lunges 18 push ups 12 pull upsRead more

CrossFit OwnIt – CrossFit Weightlifting 14 Minute EMOM 1 Power snatch + 1 Hang squat snatch (build up to 80%) Metcon Metcon (Time) For time (15 minute cap) 90 WBS (20/14) *Every time athlete breaks, complete 10 burpee box jump overs (24/20)Read more