CrossFit OwnIt – CrossFit Weightlifting Single arm DB press seated on box (5×10 each arm) Weightlifting Bicep curl (5×10 empty barbell bicep curls) Metcon Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP 10 Pull-ups 10 Front squats (95/65) 10 STO (95/65) *Rest 1 minute x 4 roundsRead more

CrossFit OwnIt – CrossFit Weightlifting Deadlift (6×4 @ 75%) Metcon Metcon (AMRAP – Reps) 20 Minute alt EMOM 12/10 Calorie row or bike 10 Lateral burpees over the bar *Scale reps to be completed within 30-35 secondsRead more

CrossFit OwnIt – CrossFit Gymnastics Clean (15 Minute EMOM) 15 DU + 1 Clean *Build to a heavy for the day Metcon Metcon (Time) For time 40 WBS (20/14) 30 T2B 800M Run 30 T2B 40 WBS (20/14)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 Minute EMOM) 1 Power clean *Start @ 65% and build Weightlifting Push Jerk (5×2 @ 70-75% ) Metcon Metcon (Time) 2 Rounds 10 Pause glute bridges 10 Deadbugs 20 V-ups 10 Seated DB strict press 1 Minute wall sit 1 Minute plankRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner 40-30-20-10 OH DB lunge (50/35) HSPU Calorie row or bike 10-20-30-40 Alt hang DB clean and jerks (50/35) Burpees Toes to barRead more