CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (30 min cap) 1 round (partner) 100 DU (150 single unders) (each) 75 alt DB snatch (50/35) 50 bar MU 100 DU (150 single unders) (each) 50 power cleans (135/95) 100 DU (150 single unders) (each) 75 alt hang DB clean and jerk 50 front rack lunges (135/95)Read more

CrossFit OwnIt – CrossFit weightlifting Front Squat (1 rep @ 85% 1 rep @ 90% 1 rep @ 95% x 2 sets of all of it) Metcon Metcon (AMRAP – Reps) 17 Minute AMRAP 10 shuttle runs 5 line facing burpees *increase by 5 line facing burpees each roundRead more

CrossFit OwnIt – CrossFit weightlifting Deadlift (5 sets x 5 reps @ 100% of clean ) Metcon Metcon (AMRAP – Rounds and Reps) 3 minute AMRAP 9 air squats 6 push ups 3 hang power cleans (135/95) *rest 1 minute x 3 rounds *pick up where you left off for total rounds and repsRead more

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (5 sets x 1+1 @ 70% ) Metcon Metcon (Time) For time 50/42 calorie row or bike 40 C2B pull ups 30 Alt single arm devils press (50/35) 20 burpees over the DB 10 wall walks Metcon Metcon (Time) Run club at 4:30pm E12mom x 3 1 mile run *progressive effortsRead more

CrossFit OwnIt – CrossFit weightlifting Snatch (5 sets x 2 reps @ 60% across) Metcon Metcon (Time) 2 RFT 30 Power snatches (75/55) 100 DU (2:1)Read more