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WOD

Bandit CrossFit WOD–Friday, October 28, 2016

Published by on October 28, 2016 5:00 am

Bandit CrossFit – CrossFit

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Warm-up

1: ABC Clean Warm up (No Measure)

Strength

2: 3-Position Clean + Jerk (24 MIN E3MOM, (8 sets))

Clean from hips, above knee, floor.
Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:

8 Deadlifts (225/155 lbs)

8 Burpee over the bar

Scale weight as needed.

Extra Work

4: Metcon (Time)

Run 3 Miles @ 80% of your 1-Mile PR pace

(E.g., if your 1-mile PR was 6:00, you would run each mile today at 7:30 – or a 1:52/400m pace.)

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