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Bandit CrossFit WOD–Thursday, January 1, 2015

Main – CrossFit

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Warm-up

1: Metcon (No Measure)

1a) 4x Handstand hold–60 seconds, rest 30 seconds

1b) 4x Plank hold–60 seconds, rest 90 seconds

Conditioning

2: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
If you don’t have double unders, multiply the reps by 2 and do singles. However, you should do a 5 minute “buy-in” of double under practice.

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