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Bandit CrossFit WOD–Tuesday, June 2, 2015

Bandit CrossFit – CrossFit

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Warm-up

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

Strength

2: 3-position Clean + 1 Jerk (7 MIN EMOM, use moderate weight, good technique)

mid hang, hang, low hang

Conditioning

3: Metcon (6 Rounds for time)

6 Rounds:

10 Cal Row

10 Wall Ball (30/20, to 12ft/10ft target)

5 Double DB Box Walk/Step Overs (45/25#)

Notes on Box Step Overs: just like it sounds, step on top of and over the box with 2 dumbells in your hands.

Rest 1 minute between rounds

RX+:

75/45# DB

30/20# wallball to 10 ft target for both men and women.

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