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Bandit CrossFit WOD–Friday, May 23, 2014

Main – CrossFit

This Saturday, we will be working out at 10:30 am.

View Public Whiteboard

Warm-up

1: Crossover Symmetry (No Measure)

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

2: Handstand Holds (4x :30 second –rest 90 seconds)

Use wall as needed. If too reliant on wall, do headstands instead.

3: Squatting Quad Snatch Warmup (No Measure)

Strength

4: Power Snatch (EMOM x6 complete 2 reps @ 70% 1RM)

Conditioning

5: Metcon (Time)

10 RFT:
15 Cal Airdyne
8 Burpee Pullups
Note: You may kip today if you can do pullups without a band.

If you are on a band, then do 8 burpees and then 8 pullups with your band.

The post Bandit CrossFit WOD–Friday, May 23, 2014 appeared first on Bandit CrossFit.

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