DAILY WOD

Bay Dog CrossFit – Barbell

Metcon (Time)

21-15-9 reps of:

pullups RX+Chest-to-bar pull-ups

Pushups RX+ Handstand Push-ups

Ring Dips

Bench Press 95/65 RX+135/95

3 Rounds for time of:

50 ft FR Lunge 115/75 RX+155/105

100 ft OH Carry, 115/75 RX+ 155/105

50 Abmat Sit-ups

AMRAP 6 minutes of:

4 Burpees

C2B pullups RX+2 Ring Muscle-ups

*Rest 5 minutes between workouts

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