CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon Metcon (Time) For Time (Partner WOD you go I go) 5 rounds 20 clean and Jerk (115/75) 40 synchro body weight lunges 60 DU (2:1)Read more

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon Metcon (Time) In Teams of 2 w/ a 15 minute cap 2 rounds for time or total reps 50 burpees 50 empty BB thrusters (45/33) 50 C2B/Pull Ups/RR or Rx + 20 RMU Extra Credit: Complete 50 RDL (not to exceed 50% of DL max)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 1×5 @ 70% 2×5 @ 75% Metcon Metcon (AMRAP – Reps) 12 minutes E3MOM 300m run AMRAP snatches (135/95)Read more

CrossFit OwnIt – CrossFit Weightlifting 1 Power position squat clean + 1 Hang squat clean (8×1 @ 65%) Metcon Metcon (Time) 21-15-9 Hang cleans (135/95) T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (5×5 @ 65%) Metcon Metcon (AMRAP – Reps) 5 min AMRAP 100 DU (2:1) 20 Burpee box jump over (24/20) ME HSPU *rest 3 mins 5 min AMRAP 100 DU (2:1) 20 Burpee box jump over (24/20) ME HSPURead more