DAILY WOD

Bay Dog CrossFit – Barbell

Metcon (Time)

For time

400 meter run

20 dumbell thrusters

(RX decline by 5 RX+ decline by 4)

5 minute break

4 rounds

25 GHD situps

RX 1 rope climb RX+ 3 rope climbs

Metcon (Time)

9-6-3

snatch RX 95/75 RX+135/95

box jump 20/24

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