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Bandit CrossFit WOD–Friday, September 18, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Clean Warm up (No Measure)

Add 10 alternating front rack barbell lunges. Not walking lunges. Do them in place.

This needs to start at the top of class. If crossover isn’t done, then skip it. You can do plate circles and pass throughs.

2: Front Rack Lunge (8 alternating for 8 MIN EMOM)

Do four each leg, and in place–not walking.

Start at 60% of 1RM Front Squat.

Add weight each round, if you can. Please make sure you are raising up from the lunge with good posture. Do not let your butt raise first and lean forward. If this is happening, you are using too much weight.

Conditioning

Do an easy pace warmup while you get your workout space ready:

2 rounds:

150 meter row

10 wall balls

5 pushups

3: Metcon (Time)

3 rounds for time of:

Row 500m

21 Wall Balls 20/14#

12 Pushups

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