Bandit CrossFit WOD–Saturday, April 18, 2015

Bandit CrossFit – CrossFit

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Strength

1: Dimmel Deadlifts (2×20 @ 50-60%)

https://www.youtube.com/watch?v=M5NZs97ehGU

2a: Push Press (3×4-5, tempo 41×1, rest 20 sec)

2b: Strict Pullups (2x 2.4.2, rest 2 min)

Conditioning

3: Metcon (3 Rounds for calories)

3 rounds:

5 TNG Squat Cleans, 135#/95#

:25 seconds Airbike

4: Metcon (10 Rounds for reps)

10 rounds: (85% effort)

:60 Assault Bike for cal

:60 sec rest

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