CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 3 rounds 40 Cal row or bike 30 C2B/pull-ups/ring rows 20 Power snatches (95/65) 3 rounds 200m run (together) 20 Alt hang DB C&J (50/35) 15 Bar MURead more

CrossFit OwnIt – CrossFit Weightlifting 1 Power clean + 1 Hang power clean + 2 STOH 12 Minutes to establish heavy complex of: 1 power clean + 1 hang power clean + 2 STOH Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 15 T2B 12 Box jumps (24/20) 9 Devil’s press (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4. Start @ 70% and build to a heavy set of 4) Metcon Metcon (AMRAP – Reps) 10 Minute EMOM 5-10 Thrusters (95/65) Pick a difficult but achievable number for all 10 setsRead more

CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×10 @ 70%) Metcon Metcon (Time) 3 RFT 400m Run 30 Alt DB snatch (50/35) 20 HSPU/ 25 HRPU/ or barbell strict pressRead more

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (12 minute EMOM) 20 DU + 1 Squat snatch (building in weight) Metcon Metcon (Time) For time 80 WBS (20/14) 60 Pull-ups 20 2 DB box step overs (50/35)Read more