CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 24.3 Rx (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes F: 65lb, 95lb M: 95lb, 135lbTo learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here Metcon CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 jumping chest-to-bar Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 chin-over-bar pull-ups Time cap: 15 minutes F: 45lb, 65lb M: 65lb, 95lbTo learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click hereRead more

CrossFit OwnIt – CrossFit weightlifting Snatch Pull (5 sets x 3 reps @ 90% of snatch) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP @ recovery pace 200m run 1 round of Cindy Cindy = 5 pull ups 10 push ups 15 air squatsRead more

CrossFit OwnIt – CrossFit weightlifting Back Squat (5 sets x 5 reps @ 75% ) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 24 minute AMRAP 20 calorie bike or row 20 bar facing burpees *switch every minute for max rounds and reps Metcon Metcon (Time) Run club at 4:30pm 4 rounds continuous 800m run hard pace 400m cool down walkRead more

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (2 cleans + 1 split jerk @ 75% x 6 sets ) Metcon Metcon (Time) 5 RFT 5 wall walks 20 box jump overs (24/20)Read more

CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 5 reps @ 75% ) Metcon Metcon (Time) For time 40 WBS (20/14) 40 V-ups 30 WBS 30 Knees to elbows 20 WBS 20 T2BRead more