Bandit CrossFit WOD–Friday, November 29, 2013

Main – CrossFit

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Strength

1: Front Squat (5×4 @ 94% of Tuesday’s weight)

1: High Bar Back Squat (5×8 @ 94% of Tuesday’s weight)

Conditioning

Dirty Diane (Time)

15-12-9

Power Clean 185/120#
Deficit HSPU 6/4″

Level 2–Weightlifters
Power Clean 115/85#
Box/Abmat HSPU

Level 2–Ninjas
Power Clean 95/65#
Box/Abmat HSPU

Level 1
Power Clean 75/45#
Box HSPU

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