Bandit CrossFit WOD–Thursday, December 31, 2015

Bandit CrossFit – CrossFit

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Warm-up

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Midline/Core

2: Metcon (No Measure)

2a: 3×20 Weighted Sit ups

2b: 3×20 Weighted Hip Extensions

Conditioning

3: Metcon (No Measure)

EMOMx30

Min 1: 12/10 Cal Ski Erg

Min 2: 15/12 Cal Assault Bike

Min 3: 18/15 Calorie Row

Min 4: 50 Double unders

Min 5: 200m Run

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