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WOD

Bandit CrossFit WOD–Friday, May 29, 2015

Published by on May 29, 2015 5:00 am

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit
This must be done before class starts. The barbell warm up will begin at 5 minutes after.

You do not need weightlifting shoes today.

2: Bandit Barbell Snatch Warmup (No Measure)

Don’t forget duck walks and Sotts press.

Conditioning

3: Metcon (Time)

4 Rounds For Time:

Air Bike 20 Cal

15 Push Press, 75/55#

15 Abmat Situps

15 Goblet Squats, 53/35#

Run 200m

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