DAILY WOD

Bay Dog CrossFit – Barbell

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 minutes of:

5 Hang Power Clean & Jerk 115/95

5 Bar-facing burpees
Pick a weight that is heavy but you can go unbroken on the 5 rep C&J for 1-2 rounds.

Metcon (Time)

For time:

20 Deadlifts 225/155

20 Front Squats 135/95

20 Squat snatch 95/65

3 minute break

7 Rope Climbs, 15′

1 Mile Run

2 minute rest

7 Rope Climbs

1k Row

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