Bay Dog CrossFit – CrossFit

After last (4 weeks), add
10 lbs to the previous
1RM figure that you had
been working with for the
squats and deadlift and
5 lbs to the press.

Shoulder Press (65%x5, 75%x5, 85%x5 or more)

Metcon (AMRAP – Reps)

6 rounds

:30 Work / :30 Rest of:

Hollow Holds

4-Count Flutter Kicks

Calorie Airdyne or Row

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