DAILY WOD

Bay Dog CrossFit – CrossFit

Bench Press (3X15 50-60% OF 1 REP MAX)

super set with deadlift

same weight each set for both exercises

demonstrate control of the bar throughout the set

Deadlift (3X15 50-60% OF 1 REP MAX)

Metcon (AMRAP – Rounds)

EOTM for 12min

odd 6 lateral burpee box

jumps over and back=1

even 20 x2 unders

20sec plank

*score by completed rds

Metcon (Time)

21-15-9

OHS 95/55

CAL ROW

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