Bandit CrossFit WOD–Thursday, December 26, 2013

Main – CrossFit

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Warm-up

1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Barbell

2: Clean and Jerk (4×1 @ 90% of 1 RM Clean and Jerk)

Conditioning

3: Metcon (Time)

500 meter row (BUY IN)
then
three rounds of
21 KBS 24/16 kg
15 Burpees
9 HSPU
then
500 meter row (CASH OUT)

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