Bandit CrossFit WOD–Wednesday, March 23, 2016

Bandit CrossFit – CrossFit

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Warm-up

A) 5 sets – 5 hollow ring pullups + 20 sec. L-sit hold

B) ABC Snatch Warmup

C) Sotts Press 4×5, 60 second rest, HAP, but with perfect form

Conditioning

Metcon (Calories)

10 minute Assault Bike

At the beginning of every minute complete 7 sec max cal

(log total calories) Try to stay consistent on every round.

rest 5 min

10 min row @ conversational pace (no score)

Strength

Metcon (Weight)

EMOM x 10 min:

odd min- 15 sec max reps strict press @ 50%

even min – 10 Good Mornings

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