DAILY WOD

Bay Dog CrossFit – CrossFit

Bench Press (E3M 4 reps 4rds )

Super set with deadlifts

Deadlift (E3M 4 reps for 4 rds)

Super set with bench press

Metcon (Time)

For Time:

400m run

30 PUSH UPS

30KB SWINGS

500 m row

20 PUSH UPS

20 KB SWINGS

400 m run

10 PUSH UPS

10 KB SWINGS

500m row
20min time cap

Metcon (AMRAP – Reps)

3 rds for max reps

Max effort wtd dips 25/10 lbs

Max effort wtd chin ups 25/10lbs

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