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Bandit CrossFit WOD–Thursday, August 6, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Jerk Warmup (No Measure)

Press, Push Press, Push Jerk, Split Jerk

Back Rack and Front Rack

Strength

2: Push Jerk (15 Minutes to establish 1RM)

Conditioning

3: Metcon (Time)

3 Rds for time

3 Rope climbs

5 Push Jerks @80% of today’s 1RM

7 Box Jump Overs @ 30/24

Log weight for push jerk in comments. You may have to share the rope if the class is large. If so, simply take turns with everyone getting up and down the rope and note that it affected your time in the comments. For today, I would rather everyone get a chance to work with the rope than worry about who has the best time for the day.

Extra Work

4: Metcon (No Measure)

100 abmat situps

The post Bandit CrossFit WOD–Thursday, August 6, 2015 appeared first on Bandit CrossFit.

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