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Bandit CrossFit WOD–July 9, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

Gymnastics

2: Metcon (Weight)

PART 1:

4 Rds NFT:

10x OHS @40% + :20-:30s Ring Support Hold

Rest 3-5 min

3: Metcon (Weight)

PART 2:

4 rds NFT:

10x Deadlifts @ 50% *Fast!! + :20-:30s Chin up Hold

*rest :60s after each set of deadlifts

Skill

Metcon (No Measure)

5-7 Rope Climbs

Vary each effort: no legs, legs with s wrap, j-wrap, weight vest, Lsit, etc.

Not for time (NFT).

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