CrossFit OwnIt – CrossFit Metcon (Time) For Time (12 minute Cap) 18-15-12-9 Cal Row Thrusters (95/65) *RX plus add set of 21Read more

CrossFit OwnIt – CrossFit Metcon (AMRAP – Reps) 5 minutes ME Burpee box jump overs (24/20) 5 minute Rest 4 Minutes ME 10 m shuttle run 4 minute rest 3 min ME Power Clean (155/105) 3 min rest 2 min ME WB (24/20) 2 min rest 1 min ME C2B Metcon (Weight) A.) 10 minutes to Establish heavy Snatch for the day B.) 3 x 1 Snatch Pulls C.) 3 x 1: 1 Snatch grip jerk + 1 pause OHS (3 second) *try to work B and C and 100-105% of heavy snatch for dayRead more

CrossFit OwnIt – CrossFit Metcon (Time) Partner MetCon 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thruster (135/95) 200 m run after each set *Example: Partner A does round of 10 + 200 and then Partner B does round of 10 + 200. Each partner does all work. Tag partner in after each 200m run. Score= Total timeRead more

CrossFit OwnIt – CrossFit Beast 12 (Time) For Time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20” 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 DB Hang squat cleans, 35# 25 Back extensions, 30 Wall ball shots, 20# 3 Rope climb ascentsRead more

CrossFit OwnIt – CrossFit Metcon (AMRAP – Rounds and Reps) CrossFit Games Open 16.1 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep AMRAP – RepsRead more