Bandit CrossFit WOD–Friday, April 4, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

Conditioning

2: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Skill

3: Metcon (No Measure)

Tabata Hollow/Arch

20 seconds of work, 10 seconds rest
8 rounds
Read this: https://spencergarnold.wordpress.com/2014/04/03/4314-deep-movement/

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