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Bandit CrossFit WOD–Monday, March 2, 2015

Main – CrossFit

Today at 7 p.m. is the final day to register for the CrossFit Open OR submit your score for the first workout, 15.1, on the CrossFit Games web site.

Submitting scores on WODIFY is not how you enter your score for the Open. You must go to the Games Web page and log into your account and submit.

Log in to your account here: https://games.crossfit.com/competition

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Warm-up

1: Metcon (No Measure)

3-5 minutes of Double Under practice

10 pass throughs

10 dislocates

Hip Circuit

then

2×10-15 Russian Kettlebell Swings with light weight.

Demo: https://www.youtube.com/watch?v=uUpSFguwRQM

2a: Double Kettlebell Front Rack Squat (3×10)

2b: Seated Dumb Bell Press (3×10)

2c: Dumbbell High Row (3×10)

Conditioning

3: Metcon (Time)

10 rounds for time

4 Burpees

8 KBS, Russian – 55/35#

12 Double unders

Notes

-If you struggle with DU, do 36 single unders per round

The post Bandit CrossFit WOD–Monday, March 2, 2015 appeared first on Bandit CrossFit.

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