Bandit CrossFit WOD–Monday, December 14, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Squatting Quad Snatch Warmup (No Measure)

Weightlifting

2: Low Hang Snatch (Work to heavy single)

Just below knees

Conditioning

3: Metcon (Time)

21 Power Snatch, 135/95

21 Burpees over Bar

15 OHS, 135/95

15 Burpees over Bar

9 Squat Snatches, 135/95

9 Burpees over Bar

Extra Work

Please make the time to do this. These are the things that make you a better lifter and CrossFitter.

4: CrossOver Symmetry Iron Scap (No Measure)

5: CFNE Bulletproof Shoulders (No Measure)

Demo: https://www.youtube.com/watch?v=ACAz6HFj1xE

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