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Bandit CrossFit WOD–Tuesday, April 14, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Strength

2: Metcon (2 Rounds for weight)

EMOM 10

Even: 1x 3 position clean moderate weight (hang, above knees, below knees)

Odd: 5 Bottoms Up Kettlebell press (5 reps each arm, for a total of 10 reps)

Log weigh for clean and kettlebell in score.

Conditioning

3: Metcon (6 Rounds for time)

6 Rounds:

300m row

10 Burpees to target (if class is small enough)

Rest 1 minute

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