Bandit CrossFit WOD–Saturday, August 15, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

Dynamic Warmup:

1. High Knees

2. Carioca

3. Butt Kicks

4. Inch Worm

5. Duck Walk

800 meter warm up run.

Test

1: 1-Mile Run (Time)

Max Effort 1-Mile Run

2: 2-Mile Run (Time)

Max Effort 2-Mile Run

Conditioning

3: Helen (Time)

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

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