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Bandit CrossFit WOD–Friday, December 18, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Dynamic Warmup (No Measure)

Drills:

High Knees

Butt Kicks

Inch Worms (with Pushup)

Karaoke

Hurdles

Lunge and Twist

400 meter run

Conditioning

2: MARY JANE (Time)

Run 400 meters

20 Box jumps

Run 400 meters

20 Toes to Bar

Run 400 meters

20 air squats

Run 400 meters

20 pushups

Run 400 meters

20 ring dips

Run 400 meters

20 burpees

Who is Mary Jane? Read here: http://janicemarieferguson.blogspot.com/2011/09/meet-mary-jane.html

The post Bandit CrossFit WOD–Friday, December 18, 2015 appeared first on Bandit CrossFit.

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