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

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner Workout (you go I go) AMRAP in 25 minutes 12 HSPU 12 Deadlifts (155/105) 12 Burpees 12 Front squats (155/105) *At minute 12, perform 50 Front rack lunges split between you and your partner however. *Once you finish the lunges, pick up where you left off in the AMRAP.Read more

CrossFit OwnIt – CrossFit Weightlifting Bench Press (3×8 @70%) Metcon Metcon (Time) 5 RFT 300m run 5 HPC (185/135) or 65%Read more