CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg) M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg) *Rep count should be recorded in the comment boxTo learn more about CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) click here Metcon CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) (Time) For time: 21 jumping pull-ups 42 single-unders 21 thrusters (weight 1) 18 pull-ups 36 single-unders 18 thrusters (weight 2) 15 chest-to-bar pull-ups 30 single-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg) M:...Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Recovery workout 3 minutes on/2 minutes off x 7 rounds 10 shuttle runs *max calories on machine with remaining timeRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Press (5 sets x 5 reps @ 78% ) Recovery track Metcon (Weight) 8 seated DB strict press x 5 sets Metcon CrossFit track Metcon (Time) 5 rounds for quality 8 barbell bench press 8 elevated feet ring rows 16 DB bicep curls 16 banded pull downs Recovery track metcon Metcon (Time) 5 rounds for quality 8 DB floor press 8 ring rows 16 DB bicep curls 16 DB skull crushers Run club Metcon (Time) Run club at 4:30pm E4MOM x 6 600m run *progressive effortsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (Snatch complex 1 snatch + 2 hang power snatches *work up to a heavy complex for the day ) Recovery track Snatch grip RDL (5 sets x 5 reps ) Metcon CrossFit track Metcon (Time) 4 rounds for time 9 wall walks 15 snatches (95/65) Recovery track metcon Metcon (Time) 4 rounds for time 9 scaled wall walks 15 hang snatches (65/55)Read more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Barbell back rack lunge 5 sets x 6 reps (each leg before switching) Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 48 DU 24 WBS (20/14) 12 T2B Recovery track metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 48 single unders 24 goblet squats 12 knee raisesRead more