HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Monday, April 28, 2014

Main – CrossFit

View Public Whiteboard

Warm-up

1: Crossover Symmetry (No Measure)

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

Strength/Skill

2a: Muscle-ups (4x 3-6 UB Muscle Ups + ME Ring L-sit hold)

If you don’t have muscle ups, do transitions.

If you are doing transitions, challenge yourself. Raise the rings.

2b: Pistols (4 x 10 alternating pistols)

Weighted, if possible

Strength

3: Front Squat (5×5 @ 80% — rest 2 minutes)

Conditioning

Metcon (Time)

3 Rounds for Time:

12 Deadlifts 185/135
12 Box Jumps 24/20

then

Rest 5 minutes
(Level 4: Rest 1:1)

then

3 Rounds for Time:

12 C2B Pullups
12 Wallballs 20/14
Score is combined time of both WODs

All Levels 1-3 must do strict pullups.

Level 2:
Deadlift 155/115#
Regular Pullups
May Step up

Level 1
Deadlift 135/95#
Banded Pullups/Ring Rows
Box Step ups

The post Bandit CrossFit WOD–Monday, April 28, 2014 appeared first on Bandit CrossFit.

fill out the form below to get started!

In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!