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WOD

Bandit CrossFit WOD–Thursday, May 28, 2015

Published by on May 28, 2015 5:00 am

Bandit CrossFit – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

Gymnastics

2: Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP:

7 Pull-ups (Kip, but not butterfly)

1 Conan

(http://instagram.com/p/r27aNdtSC7/?modal=true )

0:10’s L-sit hold

10 Alternating Pistols

12 Ring Dips (Scale: http://instagram.com/p/yGgmiAPDSu/?modal=true )

5 bar Muscle-ups or

(Scale: Band resisted Medium to heavy http://instagram.com/p/xYY5JmPDX2/?modal=true )

1 Rope Climb with legs

10 Burpee Box jump overs

20 hollow rocks

20 Arch rocks

10 Tuck Crunch

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