CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 21-18-15-12-9-6-3 DB Thrusters (50/35) DB burpees (50/35) 5 rounds 300 m run 10 BMU *20 of any challenging pull up variationRead more

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30 single-leg squats 10 clean and jerks, 225 / 145 lb 30 single-leg squats 5 clean and jerks, 275 lb / 175 lb 30 single-leg squats 5 clean and jerks, 315 lb / 205 lb Time cap: 20 minutes Metcon Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time) For time: 30 box jumps, 24 / 20 in. 15 clean and jerks, 65 / 35 lb 30 box jumps, 24 / 20 in. 15 clean and jerks, 95 / 55 lb 30 box jumps, 24 / 20 in. 10 clean and jerks, 115 /...Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×15 @ 55%. From rack) Speed squats Metcon Metcon (AMRAP – Reps) 5 min moderate pace bike 30 seconds rest 5 min moderate pace alternate between 10 KBS (53/35) 10 Goblet squats (53/35) 10 burpees 30 seconds rest 5 min moderate pace rowRead more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (10 reps @ 75%) Metcon Metcon (Time) 5x400m run (rest 1:1) record slowest round *athlete should speed up each round. Sub for 450 m rowRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×8 @ 65-70%) Metcon Metcon (Time) 10 min Cap 30-20-10 DB Snatch 10-20-30 STO (95/65) Metcon Metcon (Weight) Min 10-17 Establish a heavy hang squat snatch for the dayRead more