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Bandit CrossFit WOD–Thursday, February 5, 2015

Main – CrossFit

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Test

1: 1 Min AMRAP Strict Pullups (AMRAP – Reps)

Chin must come over the bar. Do not count the rep if it does not come over the bar.

Gymnastics

2: Metcon (No Measure)

A. 6 x 1 Legless Rope climbs ( 15′ or as high as possible) + 3 Rope Climbs with legs

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B. 7 Minute EMOM: 4-7 Kipping CTB Pull-ups

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C. Perform the Push-up 5 Complex with Band resisted ( Light resistance Band)

keep reps maintainable, if you know you can always hit 3 in each position, then hit 3.

DEMO: http://instagram.com/p/t0eg7ivDa0/?modal=true

DEMO: https://www.youtube.com/watch?v=2qnFiRL2dA8

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D. 4 x 5 GHD Situps

The post Bandit CrossFit WOD–Thursday, February 5, 2015 appeared first on Bandit CrossFit.

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