Bandit CrossFit WOD–Thursday, April 10, 2014

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Skill

3: Split Jerk Footwork Drill (J. Fleming) (5×5, rest 60 seconds)

http://vimeo.com/91410258#at=2

4: Jerk Balance (4×3 HAP, rest 60 seconds)

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=193

Conditioning

5: Metcon (Time)

4 rounds for time
10 Push Press 95/65#
15 Box Jumps 24/20″
400 meter run

20 minute time cap

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