CrossFit OwnIt – CrossFit Metcon Metcon (Time) 30-24-18 Thruster (95/65) Pull Ups 30-24-18 DL (185/135) HSPU 3 rounds 400 m run (both partners) 15 synchro burpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Establish a heavy complex for the day 3 Push press + 2 Push jerk + 1 Split jerk Metcon Metcon (AMRAP – Reps) 90 seconds on each (20 seconds transition time x 2 rounds) Burpee Box jump over (24/20) Cal Bike Shuttle sprints Cal Row Air SquatsRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×8 @ 65-70%) Metcon Metcon (Time) 9-15-21 Squat cleans (155/105) or 65% HSPURead more

CrossFit OwnIt – CrossFit Weightlifting Strict press (3-3-3-3-3) Build to a heavy 3 for the day Metcon Metcon (Time) 2RFT 100 DU 30 T2B 20 STO (135/95)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Min 0-10 800m run + AMRAP WBS (20/14) *Score = WBS reps Min 10-15 rest Metcon Metcon (Weight) Min 15-25 Establish 1RM snatch *Score = LBS Min 25-30 Rest Metcon Metcon (Time) Min 30 800m run (attempt to match or beat first 800m run) *Score = timeRead more