Bandit CrossFit WOD–Thursday, April 3, 2014

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

Barbell

3: Jerk Dip Squat (4×3 @ 100% of 1RM Jerk)

https://www.catalystathletics.com/exercises/exercise.php?exerciseID=194

Conditioning

Metcon (Time)

4 rounds for time:

40 Double Unders
20 Hang Power Clean 95/65#
400 meter Sandbag Carry 40/20#

Work on double unders for 10 minutes.

25 minute time cap

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