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Bandit CrossFit WOD–May 7, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

Test

2: 1 Min ME Ring Dips (AMRAP – Reps)

Do as many rings dips as you can in one minute. They do not have to be unbroken.

Add weight for rx+, note your weight in comments.

Gymnastics

3: Metcon (No Measure)

1) 6 x 3 Strict Pull-ups + 7 kipping (gymnastic Kip)

(Hold Last rep for 3’s)

2) 8 x 3 Deficit HSPU ( with feet on Box)

https://instagram.com/p/zjVDpqPDZO/

If Difficult, then Shorten the depth on the HSPU

3) 4 x 1:00 Chinese Planks, Chest Facing Down (+35lbs on small of back)

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