Daily WOD

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 4 rounds 40 back rack lunges (115/75) 30 calorie bike or row 20 clean and jerks (115/75)
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CrossFit OwnIt – CrossFit weightlifting Back Squat (5 reps @ 70% 4 reps @ 73% 3 reps @ 75% 3 reps @ 80% 2 reps @ 83% 2 reps @ 85%) Metcon Metcon (AMRAP – Reps) 3 minutes on/2 minutes off x 4 rounds 21 unbroken WBS (20/14) 15 box jump overs max C2B pull-ups with remaining time
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CrossFit OwnIt – CrossFit weightlifting Push Jerk (3 reps @ 73% 3 reps @ 75% 3 reps @ 78% 3 reps @ 80% x 2 sets (only 80% x 2 sets) Metcon Metcon (AMRAP – Reps) @ recovery pace 20 minute alt EMOM 13/11 calorie bike 14 single DB box step ups (50/35) (20 inches) 13/11 calorie row 10-15 push ups
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CrossFit OwnIt – CrossFit weightlifting Snatch grip RDL (4 sets x 4 reps @ 100% of snatch ) Metcon Metcon (Time) 3 RFT 400m run 21 T2B 21 KBS (53/35) Metcon Metcon (Time) Run club at 4:30pm For time 1 mile run Rest 3 minutes 800m run Rest 2 minutes 500m run Rest 1 minute 400m run Rest :30 seconds 200m run *increase pace each round
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CrossFit OwnIt – CrossFit weightlifting Low hang power clean (5 reps @ 60% 4 reps @ 65% 3 reps @ 70% x 2 sets (all of it as a wave) Metcon Metcon (AMRAP – Reps) 7 minute AMRAP max squat cleans @ 60%
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