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Bandit CrossFit WOD–Wednesday, August 20, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2a: Metcon (No Measure)

GH Raises

3×8, Tempo 42×1

2b: Powell Raises (3×10 (each arm), 51×1)

https://www.youtube.com/watch?v=BxK60HYw760

Strength

3.1: Front Squat (1×10 @ 50%)

3.2: Front Squat (1×8 @ 75%)

3.3: Front Squat (1×6 @ 80%)

3.4: Front Squat (1×4 @ 85%)

3.5: Front Squat (1×2 @ 90%)

3.6: Front Squat (1×[email protected] 100%)

Conditioning

3.7: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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