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Bandit CrossFit WOD–Friday, November 15, 2013

Main – CrossFit

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1: Deadlift (4×5 @ 155/105#)

This is technique work to practice deadlift for the Paws Project Fundraiser at CrossFit Gulfport this weekend.

2: Partner Wall Balls (No Measure)

More technique work to practice Partner Wall Balls to prep for Paws Project Fundraiser at CrossFit Gulfport this weekend.

Metcon (Time)

70 One arm Kettlebell snatches
Use any rep scheme, but reps must be apportioned equally between your arms.

24/16 kg KB

EMOTM beginning at 0:00 Do 10, 8, 6, 4 Strict Pullups. After the fourth minute, there are no more pull-ups.

Level 4 (RX+):
32/24 KG KB
5,4,3,2,1 Muscle Ups

Level 2:
Choose kettle bell, banded pull-ups

Level 1:
Choose kettle bell, banded pull-ups
PULLUPS MUST BE STRICT–No Kipping

Kettlebell Snatch Demo with Matt Chan: http://www.youtube.com/watch?v=6l2Iu26oWW8

The post Bandit CrossFit WOD–Friday, November 15, 2013 appeared first on Bandit CrossFit.

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