CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 17 min amrap 55 cal row or bike 45 WBS 35 C2B 25 burpee box jump overs 15 Bar MURead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 min EMOM) 1 power snatch from the ground. *Start @ 65% and build Weightlifting Snatch Pull (5×4 @ 95% ) Metcon Metcon (Time) 2 rounds 10 Bent over rows 15 good mornings 20 Russian twistsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (Team of 2) 8 rounds 75 DU (2:1) 20 Hang power cleans (135/95) 20 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×5 @ 70% across) Metcon Metcon (AMRAP – Reps) 2 rounds at moderate pace 2 min Bike 30 seconds of 2 minute shuttle run (2 lines and back) 30 seconds off 2 min Row 30 seconds off *utilize rest of class to stretch and roll outRead more

CrossFit OwnIt – CrossFit Weightlifting 8×1 complex @ 70% of 1RM power clean 1 power clean + 1 push jerk + 1 split jerk Metcon Metcon (Time) 3RFT 24 box step ups (1 DB 50/35) (24inch/20inch) 24 DB snatch (50/35) 24 burpeesRead more