DAILY WOD

Bay Dog CrossFit – CrossFit

Clean and Jerk

Take 15 min. to find a 1RM. At the end of 15 min., rest 6min.

Metcon (AMRAP – Reps)

Then immediately following:

18 min AMRAP

5 Clean @ 50% 1 RM CJ**

5 Front Squat

5 Shoulder to Overhead

400m Run (Counts as 5 reps; an uncompleted run is scored as 0 reps)

** If 1 RM CJ is less than BW use 65% 1 RM CJ

** If 1 RM CJ is greater than BW use 35%

Score is 1 RM CJ + total reps

(ex. If I CJ 200 and get 60 reps my score is 260, written as 200+60)

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