Daily WOD

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Partner workout (you go I go) Jolly51 30 Minute AMRAP 200 meter run 51 Pull-Ups 200 meter run 51 Air Squats 200 meter run 51 Push-Ups 200 meter run 51 Box Jumps (24/20 in) 200 meter run 51 Dips 200 meter run 51 Sit-Ups 200 meter run 51 Burpees 200 meter run *This hero workout is dedicated to the four flight crew members and three Pararescue Jumpers (PJ’s) (all US Air Force) who were killed when their HH-60G Pavehawk Helicopter crashed while on a mission on March 15, 2018, in western Iraq.
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CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 35 min alt emom (40/20) Cal Row Burpees Cal bike Shuttle run Plank Hold
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CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×3 @ 88%) Weightlifting Deadlift (5×3 @ 75-80%) Weightlifting Bicep curl (3×10 Empty barbell bicep curls)
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CrossFit OwnIt – Hi-C Weightlifting Hang squat clean (12 minute alt EMOM) 6 DB box step overs 3 Hang squat cleans Metcon Metcon (Time) Partner workout 2 Rounds for time 22 Bar MU (or pull up variation) 22 Calorie row or bike (each partner) 22 STO
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CrossFit OwnIt – CrossFit Weightlifting Back Squat (1×17 @ 65%) Metcon Metcon (Time) 2 Individually timed rounds on the 8th minute 400m run 55 WBS (20/14)
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