Bandit CrossFit WOD–November 13, 2014

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

Conditioning

2: Metcon (Time)

For time:

Row 250m/ (Run 200 meters weather permitting)

15 KB SWings, 53#

25 Burpees

15 KB Swings, 53#

Row 500m/ (Run 400 meters weather permitting)

15 KB Swings, 53#

25 Burpees

15 KB Swings, 53#

Row 250m/Row 200 meters (Run 200 meters weather permitting)

Rx+ (Level 4): 70/53# Kettlebell

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