CrossFit OwnIt – CrossFit Metcon Metcon (Time) 7 RFT 400 m run 18 1 arm OH DB lunge (50/35)(9 each arm) 12 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×2 @ 90%) Metcon Metcon (Time) For time 30-20-10 Power snatch (75/55) 10-20-30 WBS (20/14)Read more

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5×2 @ 90%) Metcon Metcon (AMRAP – Reps) 25 min alt EMOM 7 Strict HSPU 12/10 Cal bike 5 Bar MU 12/10 Cal row 50 DU (2:1) *Scale to 30 seconds of work. HSPU and MU should remain unbrokenRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 90%) Metcon Metcon (Time) For time 21-15-9 Burpee Box jump over 9-6-3 Clean (245/165) *clean may be power or squat Should not exceed 85%Read more

CrossFit OwnIt – CrossFit Weightlifting Power clean + Power jerk 2 @ 70% 2 @ 75% 2 @ 80% 1 @ 83% x 4 sets Weightlifting Clean grip RDL (4×4 @ 90% of 1RM clean. ) Metcon Metcon (Time) 3RNFT 200m farmers carry 25 good mornings w/ barbell 30 second plankRead more