Daily WOD

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom (40/20) *steady state conditioning Cal Row 150 m run Cal Bike Burpees to 45 # bumper T2B
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CrossFit OwnIt – Hi-C Weightlifting Push Press (8 min EMOM) 5 Push press building in weight. Metcon Metcon (Time) 4 RFT 75 DU (125 SU) 10 2 DB box step overs
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CrossFit OwnIt – CrossFit Weightlifting Power clean + Power jerk (20 minutes to complete.) 5 reps @ 60% 4 reps @ 65% 3 reps @ 70% 3 reps @75% 2 reps @ 80% 1 rep @ 85% x 2 *Based off of 1RM power clean. Weightlifting Bench Press (4 sets x 5 reps @ 65%. Supposed to be light) Metcon Metcon (Time) 2-3 rounds 22 Banded good mornings 18 Cat camels 16 Single leg DB box step ups (8 each leg) 12 Ring dips or push-ups
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CrossFit OwnIt – CrossFit Metcon Metcon (Time) 2 RFT 600 m run 20 thrusters (135/95) 4 RFT 24 cal row or bike 12 Squat cleans (135/95) 8 BMU
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CrossFit OwnIt – Hi-C Metcon Metcon (Time) Skill: Bar facing burpees and lateral burpees over the bar Metcon Metcon (Time) 9 RFT 7 Lateral burpees over the bar 7 Hang power snatch 7 T2B
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