DAILY WOD

Bay Dog CrossFit – CrossFit

Front Squat (70% x 3, 80% x 3, 90%x3 or more)

%’S BASED ON 1 REP WORKING MAX

Metcon (Time)

Complete:

Buy in: 20 Cal Row

Start timer:

10 push ups

20 walking lunges

50 x2 unders

20 pull ups

10 push ups

20 walking lunges

50 x2 unders

15 C2B pull ups

10 push ups

20 walking lunges

50 x2 unders

10 bar muscle ups

10 push ups

20 walking lunges

50 x2 unders

5 rope climbs

stop timer

cool down 20 cal row

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