CrossFit OwnIt – Hi-C Metcon Metcon (Time) Row 1000 m 50 Lateral burpees over bar 50 STO Bike 75/60 calsRead more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 5 rounds 300 m run 11 DL 11 Box Jumps 11 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (6×2 @ 83%) Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 6 FS (135/95) 9 lateral burpees over the bar 12 T2BRead more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) Death By WBS 10 min cool down bike and stretchRead more

CrossFit OwnIt – CrossFit Weightlifting 3 position snatch (*Build to a moderate/heavy weight in 20 min) 1 snatch from power position 1 snatch from hang position 1 snatch from the floor Weightlifting Snatch grip lift off (5×5 @ 95% of 1RM snatch) Metcon Metcon (Time) 2-3 rounds 20 Hollow body rocks :30 second handstand hold (on wall) (or :45 second plank) 35 banded good mornings :45 second wall sitRead more