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Bandit CrossFit WOD–Wednesday, May 27, 2015

Bandit CrossFit – CrossFit

Willing Participant: http://wordswithlisbeth.com/2015/05/24/a-willing-participant/

A reminder for all who forget that we are the masters of our fates and the captain of our souls.

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Warm-up

1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit

Strength

2: Metcon (Weight)

FS/BS: 2/4 x 3 sets @ 95%;

3 FS followed immediately by 6 BS @ 95% of FS

Conditioning

3: Metcon (6 Rounds for time)

3 sets @ high effort

10 TnG Power Snatch, 95/65#

Row 300m

rest 2 min b/w sets

+

3 sets @ high effort

10 Wall balls, 20/14#

10 Cal Air Bike

rest 2 min b/w sets

If class is large, one group do Part 1, while the other does part 2.

The rest between the two pieces is just long enough to get yourself set up. Don’t dillydally around.

Please log your time for each round. Round to :30 or :00 to make it easier on yourself.

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In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!