CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD @ min 0 For Time 40 c and J (135/95) or 55% 40 pull ups 30 c and J (185/135) or 65% 30 C2B 20 c and j (225/155) or 75% 20 BMU For Time @ min 20 150 WBS *top of every minute including first minute both partners complete 5 burpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (6×2 @ 70%) Metcon Metcon (Time) Team of 2 For time (18 min cap) 80 Burpee box jump over (24/20) 100 Cal row or bike 120 DU each (150 SU each)Read more

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 15 min AMRAP 55 Box jumps 55 Lunges 55 T2B 55 Cal row or bikeRead more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 3 RFT 400m run 27 WBS 21 DL 15 DB STORead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2@ 70% ) 3-5 second pause at bottom of squat. Metcon Metcon (AMRAP – Reps) 5 min AMRAP 3-6-9-12-15… Power Cleans (135/95) or 50-60% of power clean max Burpees Rest 3 mins and repeat (attempt to pace and maintain same score for both AMRAPs)Read more