DAILY WOD

Bay Dog CrossFit – CrossFit

Metcon (Time)

9-7-5

Pull ups

Rx+: w/ medball 10/6

Rx: Empty

Scaled: Jumping PU

SN Grip DL

Rx+: 155/115

Rx: 135/95

Scaled: 95/65

Metcon (Time)

7­-5­-3

Muscle ups

Rx+: w/ medball 10/6

Rx: Empty

Scaled: Jumping MU

OHS

Rx+: 155/115

Rx: 135/95

Scaled: 95/65

Metcon (Time)

5­-3-­1

Rope Climbs

Rx+: Legless

Rx: Normal J hook

Scaled: Supine Rope Pulls Feet flat on ground – double reps (10,6,2)

SN (must be squat)

Rx+: 155/115

Rx: 135/95

Scaled: 95/65

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