CrossFit OwnIt – CrossFit Weightlifting Hang squat snatch (14 min EMOM) 2 Hang squat snatches *Start @ 60% and build. Weightlifting Bench Press (5×2 @ 85%) Weightlifting Snatch Pull (5×3 @ 95% of 1RM snatch) Metcon Metcon (Time) 2-3 rounds 200m farmers carry 10 ring dips or 15 push ups :20 second hollow hold 20 alt leg T2B :45 second wall-sit w/ holding plate out in frontRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 Rounds 20 cal row or bike 20 lateral burpees over the bar 4 rounds 20 box jump over (24/20) 10 clean and jerk (135/95) 8 Bar MURead more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 10 individually timed rounds 250 m row 10 burpees over rower Or 10 individually timed rounds 12/10 cal bike 10 burpeesRead more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 18 RFT 6 WBS 4 DB STO 2 DL (moderate load)Read more

CrossFit OwnIt – Hi-C Metcon Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click hereRead more