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Bandit CrossFit WOD–Wednesday, April 30, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Handstand Push-ups (3x 6-8 eccentric @ tempo of 71×2, rest 60-90)

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

Strength

4: High Bar Back Squat (5×6 @ 80% –2 min. rest)

Conditioning

5: Metcon (Time)

5 rounds

250 meter row
5 power snatch 135/95
10 TTB

rest 3 minutes between rounds.

Log total time, minus rest.

The goal is to try and stay consistent in your times for each round.

The post Bandit CrossFit WOD–Wednesday, April 30, 2014 appeared first on Bandit CrossFit.

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