DAILY WOD

Bay Dog CrossFit – Barbell

Metcon (Time)

“Helen”

3 Rounds for time of:

400m run

21 Kettle Bell Swings 53/35

12 Pull-ups

4 Rounds for time of:

20 Abmat Sit-ups (unanchored)

10 Deadlifts 245/165

AMRAP in 9 minutes of:

9 Wallball Shots 20/14

6 Burpees to 6″ target

5 minute breaks between workouts

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