Bandit CrossFit WOD–Thursday, 23, 2014

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

Skill

2: Metcon (No Measure)

Spend 15 minutes working on Rope Climb, Traverse, or Spear Throw.

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 min:

800m run

30 burpees

1 rope climb

20 DB Hang Cleans (50/35)

1 traverse wall

10 pullups

800 meter run counts as one rep.

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