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Bandit CrossFit WOD–Saturday, March 1, 2014

Main – CrossFit

Class at 9 am. We will be validating CrossFit Open WOD 14.1. Anyone is welcome.

View Public Whiteboard

Conditioning

1: CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Level 4 Outlaws

Strength

1a: Front Squat (3 reps EMOM (even) @ 75% of 1RM for 10 minutes)

1b: Jerk Balance (3 reps EMOM (odd), heavy, for 10 minutes)

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=193
For 10 minutes, starting at 0:00, do EMOM
3 Front Squat (even)
3 Jerk Balance (odd)

Conditioning

Metcon (Time)

3 rounds for time of:

Run 400m
6/4 Muscle-Ups
12 KBS 32/24kg

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