CrossFit OwnIt – CrossFit Metcon Metcon (Time) For Time: (partner WOD) 75 cal buy in (row or bike or ski) 21-15-9 Power snatches (115/75) Lateral burpees over the bar C2B pull ups 9-15-21 High Box Jump Overs HRPU Hang clean thruster (115/75) 75 cal cash out (row, bike or ski)Read more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 5 min emom 3 c and j @ 65% Rest 1 min 5 min emom 2 c and J @ 75% Rest 1 min 5 min emom 1 c and j @ 85% + If you feel good w/ no misses est. new 1 RM for the day Metcon Metcon (Time) For time 65 DB/KB snatches for time (50/35)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) @ min 0 For Time 9-1 T2B 25 DU (after each set of T2B) Metcon Metcon (Time) @ min 15 3 RFT 200m run 15 KBS (53/35)Read more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 3 RFT 18 Single DB box step overs 400m run 18 KB DLRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 30 min alt EMOM 40/20 Cal Row 150 m run Cal Bike *use this as an active recovery day. 1RM snatch on Wednesday. Stay after and coach will lead some stretches and mobility work 🙂Read more