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Bandit CrossFit WOD–Tuesday, October 21, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Squatting Quad Clean Warm up (No Measure)

Strength/Skill

3: Metcon (Time)

3 Rounds:

12 Alt Double KB Front Rack Step Up (53/35, 20″),

200m run

Level 4, do 4 rounds, run 400 meters, ladies use 16″ box

Conditioning

4: Metcon (3 Rounds for time)

3 Rounds:

30 Cal Airdyne

10 GTO (135/95)

Rest 1:1 (or work with partner)

You will need a stop watch for this workout. If you are with a partner, you only need one stop watch.

If not enough AD/Assault, use rowers.

GTO=Ground to overhead. This means you can snatch it, or clean and jerk it.

Level 4 (Rx+): Do alone, rest as RX

Level 3 (Rx): You may do with a partner and take turns resting. Note who your partner was on your comments.

Level 2: GTO is 95/65

Level 1: move weight from hang position and use 75/35#.

The post Bandit CrossFit WOD–Tuesday, October 21, 2014 appeared first on Bandit CrossFit.

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