CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 16 Burpee pull ups 20 HPC (135/95) 24 OH DB lunge (50/35) 3 rounds 30 back squats (135/95) 20 Alt DB snatch (50/35) 16 Bar MU/c2b/pull upsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 50 DU (2:1) 10 DL (185/135) 5 Strict HSPU Metcon Metcon (Weight) 5 Minutes rest, then 10 Minutes to establish a heavy complex from the floor of: 3 Front squats + 3 Push press + 3 Push jerksRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 4RFT 50 cal row or bike 40 synchro air squats 30 push ups 20 strict pull upsRead more

CrossFit OwnIt – CrossFit Weightlifting Strict press (5×3) *Build to a heavy 3 for the day Metcon Metcon (Time) 4 Individually timed rounds on the 6th minute 400m Run 12 2-DB Box step overs (50/35) (24/20)Read more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 10 Minute alt EMOM 10 Goblet squats 10 KBS Metcon Metcon (AMRAP – Reps) 8 Minute AMRAP Max T2B *Every break athlete must complete 8 thrusters before returning to T2B. Score is total T2BRead more