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Bandit CrossFit WOD–Friday, July 25, 2014

Main – CrossFit

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1: Crossover Symmetry (No Measure)

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

2a: Reverse Hypers (3×12 –HAP, rest 90 sec)

2b: Metcon (No Measure)

Back Extension

3×10

Strength

3: Deadlift (Work to 3RM)

Conditioning

4: Metcon (Time)

25 Burpees
50 Goblet Squats (53/35)
20 Burpees
40 KB Swings (53/35)
15 Burpees
30 Alt KB Snatch (53/35)
10 Burpees
20 alt KB Pistols (53/35)
5 Burpees

20 minute time cap

RX+ competitors:
800, 600, 400, 200, 100m runs instead of burpees

The post Bandit CrossFit WOD–Friday, July 25, 2014 appeared first on Bandit CrossFit.

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