Bandit CrossFit WOD–Tuesday, July 28, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

2 rounds

5 burpees

10 sling shot squats (24×1)

7 scapular depressions

7 ring rows

Conditioning

2.1: Metcon (Time)

Part 1:

4 Rds For time:

500m Row

15x Front Squat @ 115/75

Rest 5-10 minutes

2.2: Metcon (Time)

Part 2:

4 Rds for time:

400m Run

15x CTB Pullups (RX+) or Pullups (RX)

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