CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom 6-12 cal row 6-12 T2B 6-12 cal bike 200 m run Rest *Scale to 45 seconds of workRead more

CrossFit OwnIt – CrossFit Weightlifting DB bench press (4×12 across (same as last week) Metcon Metcon (Time) 5 RFT 4 Wall walks 12 Power cleans (155/105) 48 DU (75 SU)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×6@ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 8 WBS (20/14) 4 Push Ups 2 BMU ( 4 pull ups or variation)Read more

CrossFit OwnIt – CrossFit Weightlifting Push Press (7×1) 1 Push press + 1 Split jerk @ 85% of 1RM push press Metcon Metcon (Time) 4 RFT 9 DL (225/155) 18 Box jump overs (24/20)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 Minute EMOM) 3 Snatches @ 65-75% Weightlifting Bench Press (Build to 1RM) Metcon Metcon (Time) 3 Rounds 20 Banded good mornings 25 Russian twists :45 Second wall sit 15 bicep curlsRead more