CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (Teams of 2) 40-30-20-10 Double DB clean (50/35) WBS (20/14) 800m run 10-20-30-40 Box jumps (24/20) Double DB STO (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×4) 14 mins. (Climb in weight) Metcon Metcon (AMRAP – Reps) Teams of 3 4 minutes at each exercise (1 partner works, 1 holds DB front rack (50/35, 1 rest) 4 min ME cal row or bike (coaches choice) 1 min rest 4 min thruster (95/65) 1 min rest 4 min pull-ups (no front rack hold) 1 min rest 4 min lateral burpees over the barRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×6 @ 60% 1×6 @ 70% 1×6 @ 75% 1×4 @ 80% Metcon Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 6 Hang power snatches (95/65) 9 T2B Rest 3 mins 5 min AMRAP 9 Hang power snatches (75/55) 9 T2BRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Running 3x400m run (30 sec rest between) 1 min rest 2x400m run (30 sec rest between) 1 min rest 1x400m run Weightlifting Snatch Grip Deadlift (4×5 @ 110% of 1RM snatch)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×8 @ 60% 1×6 @ 70% 1×4 @ 80% 2×2 @85% Metcon Metcon (Time) 3 RFT (15 min cap) 30 WBS (20/14) 20 HSPU 10 Cleans (205/145) *Or 75% of 1RM clean.Read more