Bandit CrossFit WOD–Saturday, April 16, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Dynamic Warmup (No Measure)

Drills:

High Knees

Butt Kicks

Inch Worms (with Pushup)

Karaoke

Hurdles

Lunge and Twist

400 meter run

Conditioning

2: Metcon (Time)

in Teams of 3:

Cash in:

90 Cal Assault Bike

then

3 Rounds:

200m plate carry (25/15)

90 KBS (53/35)

200m relay run

60 Pullups

then

Cash out:

90 Cal Assault Bike

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