CrossFit OwnIt – CrossFit Metcon Metcon (Time) Buy in: 50 FR barbell lunge (115/75) 3 rounds 20 Burpee box jump overs (24/20) 30 Power cleans (115/75) 20 Bar MU/ C2B/pull-ups/ring rows) Cash out: 50 FR barbell lunge (115/75)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (16 Minute alt EMOM) 3 Power snatches @ 65-70% 11/9 Calorie row or bike *Scale to 40 seconds of moderate pace on machine Metcon Metcon (Time) 4 Individually timed rounds every 5 minutes (E5MOM) 12 DB box step overs (50/35) (24/20) 400m RunRead more

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (Build to a heavy single for the day) *Focus on vertical dip and drive and strong lockout. Speed over load focus. Metcon Metcon (AMRAP – Rounds and Reps) Team of 2: 16 Minute AMRAP 10 T2B 10 DB Thrusters (50/35)Read more

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 32 min alt emom 40 seconds of work/20 seconds for transition Cal Bike Burpees Cal Row DURead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×4 @ 75%) Metcon Metcon (Time) For time 5 Squat cleans (135/95) or 60% 4 rounds of Cindy 5 Squat cleans (185/135) or 70% 4 rounds of Cindy 5 Squat cleans (225/155) or 80% *Cindy = 5 pull ups, 10 push ups, 15 air squatsRead more