Bandit CrossFit WOD–Thursday, August 21, 2014

Main – CrossFit

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1: CrossOver Symmetry Iron Scap (No Measure)

2: Metcon (No Measure)

EMOM 12:

Odd Minutes: 4-5 strict HSPU
Even Minutes: :30 second plank hold

Conditioning

3: Griff (Time)

For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
“Griff” was first posted by CrossFit mainsite on Monday, June 9, 2008.

USAF SSgt Travis Griffin was killed in Iraq by an IED on April 3, 2008.

See a photo of him on CF mainsite here: http://www.crossfit.com/mt-archive2/003719.html

4: Metcon (Time)

Cashout:

5 rope climbs

After you finish Griff, do five rope climbs for time.

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