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Bandit CrossFit WOD–Friday, November 22, 2013

Main – CrossFit

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1: Bandit Barbell Snatch Warmup (No Measure)

2: Hang Snatch (1 RM)

3: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 HSPU
15 Plate Ground to Overhead (45/25#)
200 meter run

Level 4 (RX+):
2/1″ Deficit HSPU

Level 2
Use Abmat for HSPU
35/15# Plate

Level 1
HSPU from box
25/10# plate
Plate Ground-to-Overhead Demo: https://www.youtube.com/watch?v=_Prmg5la3pg

The post Bandit CrossFit WOD–Friday, November 22, 2013 appeared first on Bandit CrossFit.

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