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Bandit CrossFit WOD–Friday, August 28, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

2 rounds, nice and easy

10 cal AB

10 Squats

10 KB Swings

Strength

2: Box Squat (1×5+ @ 85% of 90% 1RM)

Demo: https://www.youtube.com/watch?v=k5BJbiguxOc
start with a warm-up for 3 sets

40% x5,

50% x5,

60% x3

then working sets

65% of 90% 1RM x 5 reps

75% of 90% 1RM x 5 reps

85% of 90% 1RM x 5+ reps

(As many reps as possible, MUST be more than 5)

Conditioning

3: Metcon (Time)

4 Rounds:

400 meter run

25 Wall Ball (20/14)

20 Abmat Situps

15 Burpees

The post Bandit CrossFit WOD–Friday, August 28, 2015 appeared first on Bandit CrossFit.

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