Bandit CrossFit WOD–Friday, January 22, 2016

Bandit CrossFit – CrossFit

Neighborhood WOD Party Today!!

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Warm-up

1: Squatting Quad Clean Warm up (No Measure)

Conditioning

2: Metcon (AMRAP – Rounds and Reps)

Neighborhood WOD #3

12:00 AMRAP:

Hang Clean

Front Squat

Burpee over Bar

25 Double Unders

Ascending ladder 1,2,3,… on the movements. Jump rope remains the same.

RX= 115/75 and DUs

Scaled= 95/65 and DUs or 50 SUs

Beginner= 75/35 and 50 SUs

Example:

1st round- 1 HC, 1 FS, 1 Burpee Over Bar, 25 DU

2nd round- 2 HC, 2 FS, 2 Burpee Over Bar, 25 DU

3rd round- 3 HC, 3 FS, 3 Burpee Over Bar

3: Metcon (No Measure)

9:00 EMOM:

Min 1- 12/9 cal ski erg

Min 2- 15/12 cal Assault bike

Min 3- 18/15 cal row

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