Bandit CrossFit WOD–Thursday, September 15, 2016

Bandit CrossFit – CrossFit

There is no 6 am class today.

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Warm-up

1: Ido’s Squat Clinic Routine (No Measure)

https://www.youtube.com/watch?v=xPwG2hqnOx0

2: Ido’s Scapula Mobilization Routine (No Measure)

https://www.youtube.com/watch?v=y4Wo095zPnc

Strength

3: Metcon (No Measure)

Weighted Pull-Ups:

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 2-3 minutes between sets, building to today’s 1-RM

Conditioning

4: Metcon (Time)

Three rounds for time of:

10 Tire Flips

20 Burpee Pullups

Run 400 Meters

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