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Bandit CrossFit WOD–Thursday, July 10, 2014

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: (No Measure)

Outlaw Connectivity:

http://theoutlawway.com/2014/07/08/140709-3/

Conditioning

3: Metcon (AMRAP – Reps)

30 min AMRAP

400 meter run
5 Turkish Get Ups (each arm) 45/25#

Score is total Turkish Get ups.

This weight should be very easy for you to handle and move steady and fluidly with. If you are struggling in the least, you should go down in weight. Note that these weights are reccommended for our Level 3/4 people.

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