CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 32 min alt emom 40 seconds of work/20 seconds for transition Cal Bike Burpees Cal Row DURead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×4 @ 75%) Metcon Metcon (Time) For time 5 Squat cleans (135/95) or 60% 4 rounds of Cindy 5 Squat cleans (185/135) or 70% 4 rounds of Cindy 5 Squat cleans (225/155) or 80% *Cindy = 5 pull ups, 10 push ups, 15 air squatsRead more

CrossFit OwnIt – Hi-C Weightlifting 10 Minute alt EMOM 9 RDL 9 2-DB seated shoulder press Metcon Metcon (Time) 2 RFT 800m run 16 Devils pressRead more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (12 Minute EMOM) 1 Squat clean and jerk *start @ 60% and build to no more than 90% Weightlifting Paused Front Squat (Build to a heavy double for the day) 3 Second pause @ bottom of squat. Metcon Metcon (Time) 2 rounds :30 Second hanging L sit hold (or hanging tuck hold) :20 Second hollow body rocks 30 Alt leg v-ups :30 Second side plank (each side) 10 Man makers w/ DB’sRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 24 minute amrap 60 cal row or bike 50 Lateral burpees over the bar 40 Alt DB snatch (50/35) 30 OH DB lunge (50/35) 20 Bar MU/C2B/pull-upsRead more