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Bandit CrossFit WOD–Friday, July 11, 2014

Main – CrossFit

Bring socks or other protective gear for rope climbs!!!!

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: (No Measure)

20 OHS (MUST BE PERFECT!!!!)
Pole to pole inch worm (w/pushup for level 3)
10 Pullups
10 HSPU

3: Bandit Barbell Jerk Warmup (No Measure)

Weightlifting

4: Push Press + Power Jerk + Jerk (Use 5 sets to work up to a heavy set)

Conditioning

5: Metcon (Time)

5 Rounds:
10 Alt DB Snatch (70/55)
50 Double Unders
5 Rope Climbs

If you do not have double unders, you may put them last. There will be 15-minute cap for those stuck on double unders.

If you do not have rope climbs, sub two scaled rope climbs per 1 rep.

The post Bandit CrossFit WOD–Friday, July 11, 2014 appeared first on Bandit CrossFit.

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