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Bandit CrossFit WOD–Friday, May 2, 2014

Main – CrossFit

Remember, no PM classes. We will be at the beach in Ocean Springs in front of Fort Maurepas.

AM classes are as scheduled.

View Public Whiteboard

Warm-up

1: Crossover Symmetry (No Measure)

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

2: Bandit Barbell Snatch Warmup (No Measure)

Strength

3: 3 Position Snatch (Floor, hang, hip) (5×1+1+1 @ 70-75% –rest 90 seconds)

Conditioning

4: Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

5 Mutant Makers (135/95)
10 C2B Pullups
200m sprint
Mutant Maker: http://www.youtube.com/watch?feature=player_embedded&v=lGXgb1teVwY

Bandit Competition Team

5: Handstand Walk (5xME)

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