DAILY WOD

Bay Dog CrossFit – CrossFit

Warm-up (No Measure)

MUSCLE UPS

5 SETS 3-5 REPS

OR

WEIGHTED STRICT PULL UPS OR C2B

8-8-8-8-8

OR

3X MAX EFFORT FLEX HARM HANG

3X12 RING ROIW

3X12 ASST. PULL UP

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

30 SQUAT JUMPS

30 AB MAT SIT UPS

100M KB SUITCASE CARRY 2/1.5

100M RUN

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