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WOD

Bandit CrossFit WOD–Wednesday, September 28, 2016

Published by on September 28, 2016 5:00 am

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

10 MIN AMRAP:

10 cal Bike

10 Walking Lunges

10 Ring Rows

Test

“Ten Minute Capacity Test”

For Max Reps (or Calories):

4 minutes of Assault Bike (for Calories)

Rest 60 seconds

3 Minutes of Rope Climbs

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (From Rack)

Rest 60 seconds

1 Minute of 95/65 lb. Shoulder to Overhead

(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Log your scores for all the parts separately below.

2: 4 MIN ME Assault Bike (AMRAP – Reps)

4 minutes of Assault Bike (for Calories)

3: 3 MIN ME Rope Climbs (AMRAP – Reps)

4: 2 MIN ME Bodyweight Back Squat (AMRAP – Reps)

Do as many back squats at your current body weight.

Round up. If you weigh 208, then put 210# on the bar.

5: 1 MIN ME Shoulder to overhead (AMRAP – Reps)

95/65#

No racks. If you put the bar down, you have to take it from the floor to start again.

Midline/Core

6: Partner Core Challenge (AMRAP – Reps)

This is a partner workout.

6 MIN AMRAP

Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. When the clock begins, partner 1 does 6 Abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner. Then partner 2 runs to the abmat, does the six abmat situps, while partner 1 holds plank.

Score: Situps

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