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WOD

Bandit CrossFit WOD–Tuesday, October 29, 2013

Published by on October 29, 2013 5:00 am

Main – CrossFit

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Shoulder Press (1RM)

Metcon (Time)

500m Row
15-12-9-6-3
DB Push Press
KB Swing
500m Row

Level 4 (RX Plus)
55/35# DB
70/53# KB

Level 3 (RX)
45/25# DB
70/53# KB

Level 2
35/20# DB
53/32# KB

Level 1
25/10# DB
32/10# KB

1a: Pull-ups (4×5)

1a: Chin-Up (4×3)

Perform 5 pullups then immediately 3 chin-ups as a set.
–60 second rest

1b: Dips (4×8)

Weighted, if possible.
–60 second rest

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