Daily WOD

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) @ sustainable pace Fight gone bad style workout 4 rounds for total reps 1 minute echo bike 1 minute KB RDL 1 minute air squats 1 minute ring rows 1 minute v-ups 1 minute row 1 minute rest
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CrossFit OwnIt – CrossFit weightlifting Back Squat (3 reps @ 80% 2 reps @ 83% 2 reps @ 85% 1 rep @ 88% 1 rep @ 90% x 2 sets (just 90% x 2 sets) Metcon Metcon (Time) 5 rounds for quality 9 barbell bench press 12 2-DB hammer curls 15 1-DB standing tricep extensions 200m single KB farmers carry
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CrossFit OwnIt – CrossFit weightlifting Back Squat (3 reps @ 80% 2 reps @ 83% 2 reps @ 85% 1 rep @ 88% 1 rep @ 90% x 2 sets (just 90% x 2 sets) Metcon Metcon (Time) 5 rounds for quality 9 barbell bench press 12 2-DB hammer curls 15 1-DB standing tricep extensions 200m single KB farmers carry
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CrossFit OwnIt – CrossFit Metcon Metcon (Time) Pulse memorial workout 6 RFT with a partner (40 minute cap) 12 burpees 16 KB swings (53/35) 49 WBS (20/14) 400m run together Metcon Metcon (Time) run club at 4:30pm 5k threshold run
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CrossFit OwnIt – CrossFit weightlifting Front Squat (Front squat 3 reps @ 80% 2 reps @ 83% 2 reps @ 85% 1 rep @ 88% 1 rep @ 90% x 2 sets (just 90% x 2 sets) Metcon Metcon (Time) 3 RFT 21 pull ups 15 deadlifts (185/135) 9 ring dips
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