Bandit CrossFit WOD–Tuesday, May 5, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Squatting Quad Clean Warm up (No Measure)

Strength

2: Metcon (No Measure)

EMOM 10

1st: (1) 2-position cleans (above knee, below knee)

2nd: (4) Clean first pulls

Use about 50-60% of 1RM clean for both parts.

Conditioning

3: Metcon (Time)

For Time:

10-8-6-4-2

Kettlebell Swing 70/53#

2-4-6-8-10

Burpee Box Jump Overs (30/24)

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