CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Partner WOD 3 rounds 30 Cal row or bike 20 C2B 30 Synchro air squats 3 rounds 30 Alt DB snatches (50/35) 20 HSPU 30 synchro air squatsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Tabata (1 min rest between movements) 8 rounds of each 20 seconds on/10 seconds off – do all 8 rounds before moving to next movement. Score = total reps Cal Row BBJO (24/20) Lunges Hand Release Push Ups Cal Bike Sit Ups Air squatsRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×10 ) *Build to a heavy but manageable set of 10 *Build in weight each set Metcon Metcon (Time) For time 50 Cal row or bike 50 Snatches (75/55)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 28 min AMRAP 400 m run 30 WBS (20/14) 20 pull ups 10 DB box step overs (50/35) 5 devils press (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Strict press (1-1-1-1) Weightlifting Push Press (3-3-3) Weightlifting Push Jerk (5-5) Metcon Metcon (Time) 3 RFT 75 DU 9 DL (175/115) 6 HPC (175/115) 3 STO (175/115)Read more