CrossFit OwnIt – Hi-C Metcon Metcon (Time) 10 Minute alt EMOM 12 Empty barbell bicep curls 8 Box or ring dips Metcon Metcon (Time) 5 rounds every 4 minutes (E4MOM) 200m Run 15 STO 9 BurpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Paused Front Squat (4×4 @ 75% (2 second pause @ bottom) Metcon Metcon (AMRAP – Reps) Teams of 2: 15 Minute 200 WBS (20/14) *Remainder of time, max calories on row or bike Score = caloriesRead more

CrossFit OwnIt – CrossFit Weightlifting Strict press (2-2-2-2-2) Build to a heavy double Metcon Metcon (Time) 3 RFT 75 DU (2:1) 10 Power cleans (185/135) 5 Wall walksRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (10 minute EMOM) 1 Back squat @ 88% Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 400m Run 40 Air squats 20 Strict pull ups 40 Air squatsRead more

CrossFit OwnIt – Hi-C Weightlifting Front Squat (10 minute EMOM) 5 front squats + 5 push press Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 400M Run 40 air squats 20 strict pull ups 40 air squatsRead more