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Bandit CrossFit WOD–September 4, 2013

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: (No Measure)

Outlaw Connectivty: http://theoutlawway.com/2014/08/26/140827/

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

15 second hollow hold
50 ft Bear Crawl
15 second arch hold
50 ft crab walk
15 second hollow hold
50 foot walking lunge

Each exercise counts as 1 rep. You must finish it to make it count. Each round is worth 6 points.

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