DAILY WOD

Bay Dog CrossFit – Barbell

Metcon (Time)

For time:

400m run

30 pull ups RX+15 Muscle-ups

800m run

24 pull ups RX+12 Muscle-ups

400m run

3 rope climbs RX+9 Rope Climbs, 15 ft

21-15-9 RX+ 27-21-15-9 reps for time of:

Wallball Shot 20/14

Clean & Jerk 95/65

2 Rounds for time of:

10 HSPU RX+100 ft, Handstand Walk

50 Abmat Sit-ups

*Rest 5 minutes between workouts

Speak Your Mind

*

↑ Top of Page