DAILY WOD

Bay Dog CrossFit – Barbell

Metcon (Time)

21 thrusters 75/55 rx+ 95/65

run 400

21 pull ups

21 OHS

21 pull up

run 400

21 thrusters

7 minute break

5 rds for time

25 sec l-sit

3 clean and jerk 165/105 rx+ 205/145

7 minute break

9-6-3

hang squat snatch 75/55 rx+ 115/85

box jump 24/20 rx+ 30/24

if you drop the bar you add 2 more reps

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