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Bandit CrossFit WOD–Monday, March 17, 2014

Main – CrossFit

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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)

Skill

3: Muscle-ups (4×5)

Most of you will be working on assisted muscle up technique.

Those of you proficient with the muscle up will be working on the hollow/arch technique.

Conditioning

4: Metcon (Time)

20 minute AMRAP of:

40 Double-Unders
20 Overhead Barbell Walking Lunges 75/55#
4/3 Muscle-ups
We have a new strategy of getting double unders at our gym. If this idea doesn’t work for some of you, then I have another.

Also, today, you will ALL do assisted muscle ups.

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In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!