CrossFit OwnIt – Hi-C Metcon Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click here Weightlifting Front Squat (@ Minute 15) Establish a 2RM front squat from the floor. The first rep may be a squat clean.Read more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (14 minute EMOM) 2 Power clean singles w/ a 2 second pause in the receiving position. *Start light and build to about 75-80%. Weightlifting Bench Press (5×3 @ 70-75%) Metcon Metcon (Time) 2 rounds :45 Second wall-sit 16 Strict alt leg toes to bar 20 Med-ball sit ups :30 Second hollow hold :30 Second Arch body holdRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For time 2 rounds 400m run (together) 20 Power cleans (135/95) 20 Cal row or bike 3 rounds 75 DU (2:1) 20 FR barbell lunge (95/65) 10 Bar MU (2:1 pull up variation)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 12 TTB 12 BBJO (24/20) 12 Alt DB hang C&J (50/35) Metcon Metcon (Weight) From minute 15-25 Establish a heavy complex of: 1 Squat clean + 1 hang squat clean + 1 jerkRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×4 @ 88%) Metcon Metcon (Time) 3 RFT (15 minute cap) 600m run 15 Hang power snatches (95/65) 5 Wall walksRead more