Bay Dog CrossFit – Barbell

Metcon (Time)

Part “A”

For time:

50 Burpee Box Jumps 24″/20″

Part “B”

For time:

100/70 Calories, Assault Bike

Part “C”

For time:

50 Chest-to-bar Pull-ups

*Every 1 min (RX+30 seconds) do 1 Clean & Jerk.

*Part “A” use 135/95. Part “B” use 155/105. Part “C” use 185/135.

*Each workout begins with a clean & jerk.

*Rest 5 minutes between workouts.



Clean and Jerk (1 RM)

After a 5 minute break from the last WOD, you will have 3 minutes to establish a 1RM

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