CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For time 2 rounds 400m run (together) 20 Power cleans (135/95) 20 Cal row or bike 3 rounds 75 DU (2:1) 20 FR barbell lunge (95/65) 10 Bar MU (2:1 pull up variation)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 12 TTB 12 BBJO (24/20) 12 Alt DB hang C&J (50/35) Metcon Metcon (Weight) From minute 15-25 Establish a heavy complex of: 1 Squat clean + 1 hang squat clean + 1 jerkRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×4 @ 88%) Metcon Metcon (Time) 3 RFT (15 minute cap) 600m run 15 Hang power snatches (95/65) 5 Wall walksRead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (3×10 @ 60%) Weightlifting Deadlift (5×4 @ 75-80%) Weightlifting Bicep curl (3 x 15 empty barbell bicep curl)Read more

CrossFit OwnIt – CrossFit Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Read more