Daily WOD

CrossFit OwnIt – Hi-C Weightlifting 10 Minute EMOM 1 Hang power snatch + 4 OHS Metcon Metcon (Time) 4 RFT 15 DL 15 Box jumps
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CrossFit OwnIt – Hi-C Weightlifting Back Squat (8 Minute EMOM) 4 Back squats + 4 Back rack lunges *Same bar Metcon Metcon (Time) 4 RFT (15 min cap) 11 Thrusters 11 Lateral burpees over the bar 11 Strict pull-ups
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CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 6 minute AMRAP 10 T2B 50 DU (2:1) 10 Push press (95/65) Rest 3 minutes Metcon Metcon (AMRAP – Rounds and Reps) 6 minute AMRAP 25 Power cleans (95/65) 25 HRPU Rest 3 minutes Weightlifting Hang Power Clean (6 minutes to establish 3 rep max hang power clean)
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CrossFit OwnIt – CrossFit Weightlifting Power Clean (6×2 ) *Start @ 60% and build to a challenging double within 6 sets. Weightlifting Bench Press (5×3 @ 70-75%) Metcon Metcon (Time) 2 rounds :45 Second KB/plate overhead hold 15 Bent over rows 20 Hollow body rocks 25 Med-ball sit ups
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CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 3 Rounds 40 Synchro air squats 40 Calorie row or bike 21-18-15-12-9 T2B Push press (95/65)
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