Bandit CrossFit WOD–Monday, September 1, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

Strength

2.1: High Bar Back Squat (1×10 @ 50%)

2.2: High Bar Back Squat (1×5@ 60%)

2.3: High Bar Back Squat (1×5 @ 70%)

2.4: High Bar Back Squat (1×5 80%)

Conditioning

3: Helen (Time)

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

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