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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1: Crossover Symmetry (No Measure)

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

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


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


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.

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