CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 4RFT 50 cal row or bike 40 synchro air squats 30 push ups 20 strict pull upsRead more

CrossFit OwnIt – CrossFit Weightlifting Strict press (5×3) *Build to a heavy 3 for the day Metcon Metcon (Time) 4 Individually timed rounds on the 6th minute 400m Run 12 2-DB Box step overs (50/35) (24/20)Read more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 10 Minute alt EMOM 10 Goblet squats 10 KBS Metcon Metcon (AMRAP – Reps) 8 Minute AMRAP Max T2B *Every break athlete must complete 8 thrusters before returning to T2B. Score is total T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 Minute EMOM) 4 Lateral burpees over the bar + 1 power clean @ 70% across Metcon Metcon (Time) 3RFT 400 m run 15 burpees *burpees must be completed to rig as targetRead more

CrossFit OwnIt – CrossFit Weightlifting Hang squat snatch (12 Minute EMOM) 1 Hang squat snatch *start@ 60% and build. Weightlifting Bench Press (5-4-3-2-1) *Build to a heavy single for the day Metcon Metcon (Time) 2 Rounds :45 Second wall sit 10 Banded face pulls 20 Turkish sit ups w/med ball 30 Good mornings with bandRead more