CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4RFT 21 WBS (20/14) 18 Pull ups 15 KBS (53/35) 12 HSPURead more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (5 x 2 @ 80%) Weightlifting Behind The Neck Jerk (5×2 @ 70% of 1RM split jerk) Metcon Metcon (Time) 3 RNFT 20 DB RDLS 15 Bent over rows 10 DB strict pressRead more

CrossFit OwnIt – CrossFit Metcon Metcon (No Measure) Anniversary party 10-1! Bring a friendRead more

CrossFit OwnIt – CrossFit Weightlifting Push Jerk Establish a heavy triple push jerk for the day from rack (focus on vertical torso position in the dip) Metcon Metcon (AMRAP – Reps) 7 min AMRAP 2-4-6-8-10-12 etc… Hang squat clean (95/65) HRPURead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat Heavy double Front squat (5 second pause in bottom position) *Focus is on tall chest > load Metcon Metcon (AMRAP – Reps) In teams of 3: For 5 total rounds: Partner 1: 45 seconds bike/row/ski Partner 2: 45 seconds burpee box jump over (24/20) Partner 3: 45 seconds air squats *For total repsRead more