Daily WOD

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 80%) Metcon Metcon (Time) For time 30 Burpees 60 empty barbell thrusters (35/45) 30 Burpees
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CrossFit OwnIt – CrossFit Weightlifting 20 minutes to build to a heavy complex of 1 clean + 1 front squat + 1 jerk Weightlifting Bench Press (5×3 @ 75% of 1 RM) *If you don’t know 1RM, work up to a moderate/challenging weight to do for all 5 sets of 3 reps Metcon Metcon (Time) 2 rounds 200m OH walk (can use a plate/ kbs/ or DB’s) 20 OH lunges (w/ barbell only) 15 Russian KBS (heavy)
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CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (you go I go) 3 rounds 400 m run 30 hang Power Snatches (95/65) 3 rounds 150 DU 50 synchro air squats 30 DL (185/135)
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CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (12 min EMOM) 2 clean and jerk. *Start at 60% and climb. (No misses) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 (alt work every minute- pick up where partner left off) 14 Min AMRAP 8 DB FS (50/35) 6 DB box Step Overs (50/35) 4 Devils Press (50/35) *score total rounds and reps
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CrossFit OwnIt – Hi-C Metcon Metcon (Time) 3 rounds 100 SU 30 DL (95/65) not to exceed this weight 20 Pull Ups 30 KBS
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