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Bandit CrossFit WOD–Wednesday, October 8, 2014

Main – CrossFit

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1: Crossover Symmetry (No Measure)

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

2a: Overhead Squat (2 rounds to find 8 RM, tempo 25×1)

2b: Split Foot Squat (Rear Foot Elevated) w/DB (2×12 (each leg), tempo 3030)

https://www.youtube.com/watch?v=KWUBs_ybVX8

Strength

3: Front Squat (EMOMx8, 3 reps at 80%)

Conditioning

4: Air Dyne Assault Bike — 20 (4 Rounds for reps)

ME AD 20 seconds

Rest 2:40

x 4 rounds

4: Metcon (Time)

Mark cones every 10yds for 100yds.

Every card number = the yardline you run to AND RETURN. 10’s and facecards dictate running 100yds and back.

Complete the entire deck. Only rest in between cards long enough to pull the next card.

I will have enough decks of cards for everyone to have their own.

I will have beginner’s decks.

5: 1-Mile Run (Time)

Max Effort 1-Mile Run
Coaches option, if time runs short.

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