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Bandit CrossFit WOD–Monday, March 10, 2014

Main – CrossFit

Last day to get 14.2 done!!

Remember, you must log your score on your CrossFit Games account by 7 p.m. tonight!

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Bandit Barbell Snatch Warmup (No Measure)

Conditioning

Those who have not done 14.2, today is another day for you to get that done. You will have priority for floor space.

CrossFit Games Open 14.2 (AMRAP – Reps)

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Conditioning

Those who have already done 14.2, feel free to do the following work after your warm up. Please give priority to people doing the Open WOD for floor space. So, this means you may have to do the work outside.

MARY JANE (Time)

Run 400 meters
20 Box jumps
Run 400 meters
20 Toes to Bar
Run 400 meters
20 air squats
Run 400 meters
20 pushups
Run 400 meters
20 ring dips
Run 400 meters
20 burpees
I named this workout after my friend, Mary Jane, who I have known since high school. She was a member of my boot camp back when I was known as Fergie’s Boot Camp. Joey may remember this WOD!? Read about Mary Jane here:
http://janicemarieferguson.blogspot.com/2011/09/meet-mary-jane.html

The post Bandit CrossFit WOD–Monday, March 10, 2014 appeared first on Bandit CrossFit.

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