DAILY WOD

Bay Dog CrossFit – CrossFit

Metcon (No Measure)

EMOM 10min

Odd: 5 Bar kips+5 C2b

Even: 30 sec L-sit

*Scale 5 bar kips+15-20sec Flex Arm hang

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Step-ups

10 Push-ups

Rx+ 30/15lb db step-ups & ring push-ups

1 min rest

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 Pull-ups

5 Lateral step-ups (over and back is one rep)

Rx+ Ring pull-ups & 30/15lb db step-ups

1 min rest

Metcon (Time)

For time:

Run 400m

Row 500m

Speak Your Mind

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