Daily WOD

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×8) Establish a heavy set of 8 but do not push to failure. Metcon Metcon (Time) Teams of 2 For time (16 min cap) 80 Cal row or bike (coaches choice) 100 Burpees to target 80 Cal row or bike
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CrossFit OwnIt – CrossFit Weightlifting Front Squat 18 minutes to establish a heavy set of 8 front squats from the floor. First rep may be a squat clean. Metcon Metcon (Time) 2 rounds of 400m run 8 Bar MU/ 16 C2B Directly into 2 rounds of 400m run 24 Alt DB snatch (50/35)
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CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 32 min alt emom (30 on/30 off) Cal Bike Air Squat Cal Row Push Ups *All 8 sets will be completed at same station prior to moving to next exercise. Score = total reps
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CrossFit OwnIt – CrossFit Weightlifting Snatch (10 min EMOM) 3 touch and go snatches (not to exceed 75%) Can be squat or power Metcon Metcon (Time) 4 RFT 75 DU (100 SU) 16 T2B 16 Single DB FR lunge (50/35)
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CrossFit OwnIt – CrossFit Weightlifting Back Squat (Establish a heavy 3 for the day) 3-3-3-3-3 Metcon Metcon (AMRAP – Reps) 16 min alt EMOM Even: 7 Thrusters (95/65) + max bar facing burpees Odd: Rest
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