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Bandit CrossFit WOD–Tuesday, December 24, 2013

Main – CrossFit

One class tomorrow @ 9 am. Text me if you are coming so I can give you the super-secret location!

View Public Whiteboard

Barbell

1: Clean and Jerk (4×1 @ 90% of 1RM C&J — rest 1:30- 2:00 min.)

Strength

2a: Clean First Pull (4×3 @ 110-120% of 1RM Clean — rest 90 sec)

3 count pause at knee

2b: Behind Neck Push Press (4×3 @ HAP — rest 90 sec)

Conditioning

Metcon (Time)

12 min AMRAP

50 Double Unders
20 Toes to Bar
10 Power Clean and Push Jerk @ 135/95#

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