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Bandit CrossFit WOD–Thursday, October 16, 2014

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: Metcon (No Measure)

Spend 15-20 minutes of class practicing rope climbs.

Rope climb tutorial videos:

Jason Khalipa: https://www.youtube.com/watch?v=AD0uO7JGdZU

Carl Paoli: https://www.youtube.com/watch?v=X-o7rYMAi8M

Laurie Galassi: https://www.youtube.com/watch?v=uKGy8EsN0VI

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

200 meter run

100 meter farmer carry 70/53

Monkey Bar

20 burpees

Traverse Wall

100 meter OH KB walk 53/35

250 meter row

If you fail monkey bars or traverse wall, add 30 burpee penalty to each.

Run and row must be finished to count.

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