CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65 lb. for the front squats and thrusters M:95 lb. for the front squats and thrusters Time cap: 15 minTo learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here Metcon Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight) Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time begins immediately following the completion of 21.3. Time cap: 7 minTo learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54)...Read more

CrossFit OwnIt – CrossFit weightlifting Power Snatch (12 minute EMOM 2 power snatches @ 75-80%) weightlifting Behind the neck snatch grip push press (5 sets x 5 reps @ 60% of snatch *5 second pause overhead on last rep ONLY ) Metcon Metcon (Time) 2-3 rounds 100m OH plate walk 20 Barbell good mornings 10 strict toes to bar/leg lifts/knee raisesRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 24 minute amrap 50 DU/75 SU (each partner) 30 cleans (135/95) 20 snatches (135/95) 10 ring or bar MU *approximately 60% of clean and 70% of snatchRead more

CrossFit OwnIt – CrossFit weightlifting Back Squat (5 sets x 5 reps @ 70%) Metcon Metcon (AMRAP – Reps) 16 minutes teams of 2 you go I go (alternating every minute) 3 wall walks max calories on row or bike w/ remaining time *score = total cals *aim for having at least 30 seconds on row or bikeRead more

CrossFit OwnIt – CrossFit weightlifting Snatch (3 reps @ 65% 2 reps @ 70% 1 rep @ 75% X 2 sets (whole thing) ) Metcon Metcon (Time) For time 30-20-10 Box jump over (24/20) Pull ups Empty barbell thrusters (45/35)Read more