CrossFit OwnIt – CrossFit CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsRead more

CrossFit OwnIt – CrossFit Handstand Walk (12 minutes to work on a hand stand walks) scale to shoulder touches on wall Metcon (Time) Rowing intervals 5×200 m sprint 20 second rest between intervals *record total timeGroups of 4 will start on different stations and move through all of them Metcon (Time) Running intervals 2×400 m sprint 1 minute rest between intervals *record total time Metcon (AMRAP – Reps) 4 minute AMRAP with Partner ME Tire FlipsRead more

CrossFit OwnIt – CrossFit Power Snatch (3×2) Find a heavy double for the day TnG Metcon (Time) 3RFT 10 C2B PU 10 FS (165/115) 10 BurpeesRead more

CrossFit OwnIt – CrossFit Metcon (Weight) Alternating OTM x 20 Odd : 5 DL (255/175) Even: 10 K2E (scale reps to 7 or scale to knee raises) Metcon (Time) 50 HSPU for time Find a consistent pace and minimize rest RX plus- 3″ deficitRead more

CrossFit OwnIt – CrossFit Clean and Jerk (Work up to Heavy Complex (20 minutes)) 1 Power Clean + 1 Low hang squat clean + 1 Jerk Metcon (AMRAP – Reps) 9 min AMRAP 3-6-9-12-15 etc…. Thrusters (95/65) Burpee box jump over (24/20)Read more