Bandit CrossFit WOD–Friday, August 22, 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)

2 rounds for quality

10 squats with bands around knees
10 pushups (should be absolutely perfect)

Strength

3: Bench Press (8×1 build to a 1RM)

Conditioning

4: Metcon (Time)

5 Rounds:
400m run
20 Kettlebell swings 53/35#
15 Butterfly Situps
10 Box Jumps 24/20″

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