Bandit CrossFit WOD–Wednesday, June 18, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Squatting Quad Clean Warm up (No Measure)

Strength

3: Front Squat (EMOMx4 2 reps @ 85%)

Conditioning

4: Metcon (AMRAP – Reps)

AMRAP in 4 min:
6 Alt KB Snatch (70/53)
12 Alt Goblet Lunge (70/53)

Rest 4 min

AMRAP in 4 min:
12 Wall Ball (20/14)
40 DU

Rest 4 min

AMRAP in 4 min:
ME Cal Row

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