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Bandit CrossFit WOD–Wednesday, December 31, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Metcon (No Measure)

12 minute EMOM:

1st: 10 Front Rack Step Ups 75/35# (5 each leg)

2nd: 10 UB T2B

On step ups, make sure you stand all the way up on your working leg before touching the trailing leg to the top of the box.

Conditioning

3: Metcon (Time)

For Time:

50 Double Unders

40 Wallballs 20/14#

30 Calorie AirDyne (Row if not enough)

20 HSPU

10 Muscle Ups

Kipping HSPU ok for today.

If don’t have muscle ups, do transitions.

The post Bandit CrossFit WOD–Wednesday, December 31, 2014 appeared first on Bandit CrossFit.

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