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Bandit CrossFit WOD–Tuesday, September 16, 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 Snatch Warmup (No Measure)

Strength

3: Beach Brawl 2014 Ind. WOD #1 (Weight)

8 minute clock

First 4 minutes, establish 1RM Hang Snatch (scaled from the floor)

Next 4 minutes, establish 1RM Clean

Score= Total #s.

Make sure to designate if you did scaled (snatch from floor) or RX (hang snatch.)

Conditioning

4: 800m Run (Time)

Max Effort 800m Run
5×800 meter run

rest 2:1 (if time allows, modify rest if needed)

Log best 800 in results, log other times in comments.

The post Bandit CrossFit WOD–Tuesday, September 16, 2014 appeared first on Bandit CrossFit.

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