crossfit gyms WOD:

lift:
overhead squat
3-3-3-3-3

met con:

5min max,
1. power cleans x 7
2. push jerk x 7
hands cannot let go of bar max rounds.

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mainsite WOD:
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters