CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 6RFT (35 min time cap) 400 m run (together) 30 cal bike or row 20 push ups 10 BMU or 10 strict pull ups or 15 pull ups or RR 5 devils press (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting 14 Minute EMOM 1 Power clean + 1 Hang squat clean (build up to 80% of 1RM clean) Metcon Metcon (Time) 3 RFT 25 Front squats (95/65) 100 DU (150 SU)Read more

CrossFit OwnIt – CrossFit Weightlifting Strict press (6×2 @ 75%) Metcon Metcon (AMRAP – Rounds and Reps) 18 min amrap 9 DL (225/155) 12 burpees 15 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting 1 Squat clean + 1 hang squat clean + 1 power position squat clean (Build to moderate complex) 12 Minute EMOM Weightlifting Split position strict press (5×5 ) Metcon Metcon (Time) 3 rounds 1-3 Strict pull-up w/ negative 10 Bent over row (add weight) 20 Leg lifts to rig 30 Toe touchesRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 35 Minute CAP 3 rounds 40 Alt DB snatch (50/35) 40 Burpees 12 Devil’s press (50/35) 1 Round 150 WBS (20/14) *other partner hangs from rig while partner is doing WBSRead more