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WOD

Bandit CrossFit WOD–Tuesday, December

Published by on December 29, 2015 6:00 am

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Conditioning

2: Metcon (Time)

For time:

15-10-5:

Power Clean, 135/95

HSPU

Then directly into…

15-10-5:

Hang Power Clean, 135/95

Ring Dip

HSPU Scale: Seated DB Press (heavy)

3: Metcon (No Measure)

A. 8 MIN EMOM:

Odd: 20/16 Calorie Row

Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20

Rest 2 minutes

Repeat 8 MIN EMOM

If you can’t finish the row in time, then scale it so you will be finished around :45-:50 seconds.

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