CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×10 @ 65%) Metcon Metcon (AMRAP – Reps) 5 Individually timed rounds every 4 minutes In a 2 minute window: 12 Thrusters (95/65) 8 Lateral burpees over the bar Max DU/SU with remaining time. *Rest 2 minutes Score = DU/SURead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Hero Partner WOD “The Thirteen” 13 RFT 26 Calorie Row or Bike 8 Strict pull-ups 21 STOH (95/65)Read more

CrossFit OwnIt – CrossFit Weightlifting Hang squat clean and jerk (Every 90 seconds for 8 rounds) 2 Hang squat cleans + 1 JerkBuild to a heavy for the day. Weightlifting Tall jerks (Work on technique. From the rack) 5×2 @ LIGHT LOAD Metcon Metcon (Time) 2 Rounds :45 Second KB FR hold (Should be challenging and tasks core) 20 Barbell goodmornings 15 Banded scap push ups 10 Seated barbell strict press 5 Hanging knee tucks + 5 hanging straight leg liftsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 16 Burpee pull ups 20 HPC (135/95) 24 OH DB lunge (50/35) 3 rounds 30 back squats (135/95) 20 Alt DB snatch (50/35) 16 Bar MU/c2b/pull upsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 50 DU (2:1) 10 DL (185/135) 5 Strict HSPU Metcon Metcon (Weight) 5 Minutes rest, then 10 Minutes to establish a heavy complex from the floor of: 3 Front squats + 3 Push press + 3 Push jerksRead more