CrossFit OwnIt – CrossFit Back Squat (4×4 ) Find a heavy 4 for the day Metcon Metcon (Time) MetCon: For Time 30 cal Row or Bike 30 Burpees 30 C2B Pull Ups 300 m runRead more

CrossFit OwnIt – CrossFit Clean and Jerk (30 mins to establish 1 RM) 3 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% 1 @ 85% 1 @ 90% 1 @ 93% …….Read more

CrossFit OwnIt – CrossFit Weightlifting Power snatch + OHS 3 @ 60% 2 @ 65% 2 @ 70% 2 @ 75% x 3 sets *percentages based off of 1RM power snatch Weightlifting Pause snatch grip deadlift (4×4 @ 95% of 1RM snatch) Metcon Metcon (Time) Tabata 20 on/ 15 off Shoulder taps Med-ball sit ups Arch bodyRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Partner WOD 30-25-20-15-10-5 KBS (53/35) Squat cleans (135/95) HSPURead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (5×2 @ 90%) Metcon Metcon (Time) 3 RFT 17 STO (95/65) 60 DU (2:1) 17 Pull-upsRead more