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Bandit CrossFit WOD–Tuesday, December 3, 2013

Main – CrossFit

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Strength

1: Front Squat (6×3 @ 85% of 1RM Front Squat)

1: High Bar Back Squat (6×6 @ 85% of 1 RM Front Squat)

Conditioning

Metcon (Time)

50 KB Swings 24/16kg
30 Hang Power Cleans 95/65#
50 Double Unders
40 KB Swings 24/16kg
20 Hang Power Cleans 95/65#
75 Double Unders
30 KB Swings 24/16kg
10 Hang Power Cleans 95/65#
100 Double Unders

Level 4:
Row 1k
50 Double-Unders
Row 750m
75 Double-Unders
Row 500m
100 Double-Unders

Level 2/1:
Work with your coach to choose your weight for Kettlebell and HPC
Spend two minutes working on double unders, then finish with singles

25 minute time cap.

The post Bandit CrossFit WOD–Tuesday, December 3, 2013 appeared first on Bandit CrossFit.

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