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Bandit CrossFit WOD–Thursday, October 20, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Supine Ring Rows x 10-12 reps @ 2111

Station 2 – Jumping Squats x 6-8 reps

Station 3 – Side Planks x 30 seconds each side

2: Metcon (No Measure)

Spend 5-10 Minutes practicing rope climb, monkey bars, cargo net.

3: Metcon (AMRAP – Reps)

Every minute, on the minute, for 20 minutes (5 sets):

Minute 1 – 30 seconds of Assault Bike (for calories)

Minute 2 – 30 seconds of Russian Kettlebell Swings

Minute 3 – 30 seconds of Dumbbell strict press

Minute 4 – 30 seconds of Abmat Situps (or GHD for Rx+)

If you are not used to doing GHD situps, please don’t do a lot of them in this workout. Maybe switch back and forth between them and something else: Abmat, Toes to bar, hollow rock, etc.

Score is total reps.

The post Bandit CrossFit WOD–Thursday, October 20, 2016 appeared first on Bandit CrossFit.

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