CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5-3-2-1-1-1) *start at 60% and establish 1 RM for the day. Metcon Metcon (Time) For Time 45 WBS (20/14) 45 T2B 45 WBS (20/14) 45 HSPURead more

CrossFit OwnIt – CrossFit Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 min EMOM) 2 power snatches from the floor @ 80% Weightlifting Bench Press (6×3 @ 75% of 1RM) Metcon Metcon (Time) 2 rounds 200m OH DB/KB/ plate carry 20 deficit push ups (on plates/DB’s/ or regular push ups) 20 OH lunge w/ barbell 25 good mornings w/ a barbellRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 5 Rounds 100 DU 9 BMU 15 FS (135/95) or 60 % 4 rounds 9 power clean (205/145) or 65% 15 Box Jumps (24/20)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (10×1 @ 88%) Metcon Metcon (AMRAP – Reps) 4 rounds @ each before moving 40/15 Cal Row Devil Press (50/35) Cal Bike Single KB OH Lunge (alt rounds) (53/35)Read more