DAILY WOD

Bay Dog CrossFit – CrossFit

Metcon (Time)

Partner WOD

Row 3200m

Partner holds plank

if plank breaks

rower must stop

then

bear crawl 1000yrds

partner must flex harm hang

with chin above bar if partner

breaks bear crawl must

stop

switch as necessary

Metcon (Weight)

CASH OUT

SINGLE LEG SPLIT

LUNGE 3X5 EACH LEG

BACK LEG ON BENCH

OR BOX

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