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Bandit CrossFit WOD–Friday, August 1, 2014

Main – CrossFit

Don’t forget, there is no Saturday WOD at the gym tomorrow. We will be at the beach near Jones Park for the Spartan 300 Workout. Sign up here: http://www.spartan.com/events/spartan-workout-registration/?event_id=317/gulfport/ms-workout#.U9r_u4BdUf0

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Warm-up

1a: Back Rack Box Step Ups (3×20, HAP)

1b: Reverse Hypers (3×10, HAP)

Strength

2: Deadlift (1×1, work to a heavy, non-compromised single)

Do not compromise your technique or your back. You have 15 minutes.

Conditioning

3: Metcon (Time)

4 rounds for time:

400 meter run
8 HSPU
10 Pullups
12 Box Jumps

The post Bandit CrossFit WOD–Friday, August 1, 2014 appeared first on Bandit CrossFit.

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