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Bandit CrossFit WOD–Wednesday, February 3, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

2-3 rounds

300 meter row

10 Spiderman plate lunges (each side)

10 Plate circles (both directions)

Conditioning

2: Metcon (Time)

For Time:

25 Calorie Row

25 Box Jumps, 24/20

20 Calorie Row

20 Box Jumps, 24/20

15 Calorie Row

15 Box Jumps, 24/20

10 Calorie Row

10 Box Jumps, 24/20

Midline/Core

3: Metcon (No Measure)

3 rounds (not for time)

1:00 plank hold

2 rope climbs

30 Hollow Rocks or :30 hollow hold

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