CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 21 min AMRAP 55 Cal row or bike 45 OHS (95/65) 35 Burpee pull-ups 45 WBS (20/14) 55 Single arm OH DB lunge (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Hang Clean (18 min EMOM) 1 hang clean. Start @ 60% and build. Weightlifting Strict press (5×5 @ light/moderate weight ) Metcon Metcon (Time) 2 rounds :30 sec plank 20 single leg RDL (10 each leg) 10 Strict toes to bar (or scale)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 21-18-15-12-9-6-3 DB Thrusters (50/35) DB burpees (50/35) 5 rounds 300 m run 10 BMU *20 of any challenging pull up variationRead more

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30 single-leg squats 10 clean and jerks, 225 / 145 lb 30 single-leg squats 5 clean and jerks, 275 lb / 175 lb 30 single-leg squats 5 clean and jerks, 315 lb / 205 lb Time cap: 20 minutes Metcon Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time) For time: 30 box jumps, 24 / 20 in. 15 clean and jerks, 65 / 35 lb 30 box jumps, 24 / 20 in. 15 clean and jerks, 95 / 55 lb 30 box jumps, 24 / 20 in. 10 clean and jerks, 115 /...Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×15 @ 55%. From rack) Speed squats Metcon Metcon (AMRAP – Reps) 5 min moderate pace bike 30 seconds rest 5 min moderate pace alternate between 10 KBS (53/35) 10 Goblet squats (53/35) 10 burpees 30 seconds rest 5 min moderate pace rowRead more