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Bandit CrossFit WOD–Monday, October 6, 2014

Main – CrossFit

Bring socks for rope climbs today. It is very possible that we will have time to do the Extra Skill work as a class.

Tip: You should always have socks for rope climb in your bag. That way you will always be prepared.

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.

Strength

3: High Bar Back Squat (EMOMx6, 2 reps at 90%)

Conditioning

3: Metcon (Time)

For Time:

60 KB Swings (53/35)

40 Box Over Jumps (24/20)

20 Ring Dips

Extra Work

4: Metcon (No Measure)

EMOM x16

Even minutes: 4-6 UB Bar MU

Odd minutes: 2 Rope climbs (1st climb legless)
If you need to, do this for 8 minutes

If you can’t do bar muscle ups, do chest to bar pullups.

Modify rope climbs according to ability as well.

The post Bandit CrossFit WOD–Monday, October 6, 2014 appeared first on Bandit CrossFit.

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