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Bandit CrossFit WOD–Friday, November 20, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

2 rounds:

250 meter row

10 Kettlebell Squat and Reach

10 Plate Circles (Both Ways)

10 Goblet Squats

10 Push Press (Barbell)

Conditioning

2: Metcon (Time)

20 Burpees

30 Kettlebell Swings 53/35#

200 meter run

20 Burpees

200 meter run

30 Kettlebell Swings 53/35#

20 Burpees

Strength

3: Front Squat (5 MIN EMOM (find heavy weight for today))

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