Bandit CrossFit WOD–Friday, November 27, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

2 rounds

10 Cal Air Bike

10 Banded Squats, 23×1

10 Plate Circles (both directions)

5 Hang Cleans and Shoulder Press with barbell

5 Burpees

Conditioning

2: Metcon (Time)

4 rounds

400 meter sled drag (45/25)

21 burpees

Strength

3: Box Squat (Work to a 1 RM for the day)

Demo: https://www.youtube.com/watch?v=k5BJbiguxOc

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