CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 4 Rounds @ sustainable but difficult pace 2 Minutes row for calories 2 Minutes bike for calories 2 Minute 400m run (or run within 2 minutes) 2 Minute restRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×6 @ same weight as last week) Metcon Metcon (AMRAP – Reps) 18 Minute alt EMOM 3-7 Strict pull-ups 5 DL @ 65%Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (10 minute EMOM) 1 Snatch @ 65% *Focus on speed under barbell and strong lockout Metcon Metcon (Time) For time 15 Minute cap 16 Wall walks 800m Run 48 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (6×3 @ 65%) Metcon Metcon (AMRAP – Reps) 14 Minute alt EMOM 10-15 unbroken WBS (20/14) 8-14 Burpees (30 seconds of work)Read more

CrossFit OwnIt – CrossFit Weightlifting Clean (8 Minute EMOM (deload week) 1 clean + 3 front squats @ 60% of clean Metcon Metcon (Time) 5 RFT 20 DB C&J (50/35) (10 each arm) 10 Box jump overs (24/20)Read more