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Bandit CrossFit WOD–Friday, December 26, 2014

Main – CrossFit

Today’s Class Times:

9 am
5:30 pm

Tomorrow’s class times:

9 am

View Public Whiteboard

Warm-up

1: Metcon (No Measure)

500 meter row

10 pass throughs

10 dislocates

hip circuit

then

1a) 3×10 sling shot squats (tempo 30×0), rest 30 seconds

1b) 3×5 strict pullups (as hard as possible, aka no bands), rest 2 minutes

Conditioning

2: Metcon (8 Rounds for time)

8 sets:

30 Cal Row

8 FS (135/95)

Rest 1:1

No racks. This wieght should be around 35-40% of your 1 RM front squat.

The post Bandit CrossFit WOD–Friday, December 26, 2014 appeared first on Bandit CrossFit.

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