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Bandit CrossFit WOD–Thursday, November 3, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

Spend 10 Minutes Working on Spartan Skills:

Rope Climb

Cargo Net

Monkey Bars

Traverse Wall

Conditioning

2: Metcon (No Measure)

30 MIN EMOM

1st: 30 sec Air Bike

2nd: 10 alt Medball over shoulder (or 6 alt stone over the shoulder outside)

3rd: 30 sec DU

4: 10-15 Burpees

5: 10-15 Russian Twists

Extra Work

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In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!