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Bandit CrossFit WOD–Saturday, May 24, 2014

Main – CrossFit

Today’s workout will be at 10:30 am.

Reminder, no classes on Monday. We will be at Gulfport CrossFit doing “Murph” that morning. Classes will resumre Tuesday.

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Strength

1: Clean and Jerk (Find 1RM)

2: Snatch (Find 1RM)

Conditioning

3: Metcon (Time)

8 Rounds:

50m sled drag (100/75 total weight)
6 Thrusters (135/95)

rest 1:1

Strength/Skill

4: Metcon (No Measure)

4a) Chest to Ring Pullups: 4 sets of 30 sec ME Strict, rest 60 sec.
4b) EMOM x 6 min: 6 alt weighted pistols, ascend in weight each set with DB
Chest to Ring Pullup Demo: http://vimeo.com/79540843

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