Bandit CrossFit WOD–Thursday, September 17, 2015

Bandit CrossFit – CrossFit

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1: CrossOver Symmetry Iron Scap (No Measure)

2a: Split Press (5×6, tempo 3030)

2b: Metcon (No Measure)

Ring Pullups (with false grip)

5×3-5

Conditioning

3: Metcon (Time)

For time:

150 jumping jacks

15 burpees

5-15 ring dips

15 box jumps (step down)

50 abmat sit-ups

50 air squats

50 jumping lunges

5 rope climbs

Run 1 mile

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