Bay Dog CrossFit – CrossFit

Metcon (Weight)

7×2 2 position hang

SQ Snatch

position 1: hi/pockets

position 2:below knee

Metcon (Distance)

5×5 box drop jumps

stand on box, step off, drop

to bottom of squat, explode

in to a max vertical jump, 5 jumps unbroken

work on hip speed

Metcon (Time)

3 rounds for time:

10 squat snatches (95/65)

20 Toes-to-bar

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