Bandit CrossFit WOD–Thursday, July 17, 2014

Main – CrossFit

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1: CrossOver Symmetry Iron Scap (No Measure)

2: Metcon (No Measure)

1a. Hold False Grip on Rings (or bar–if using bar, hold on wrists.
3x :15 seconds

2b. Hold Chin over Bar
3x :20 seconds

3b. Hang from Bar or Rogue Balls
3x ME

rest 60-90 seconds between all sets

3: Powell Raises (3×10 reps (each arm) tempo: 30×1)
Go HAP, but you should not be swinging your torso or arm to get momentum. The lift needs to be isolated and from the shoulder only.

rest 2:00 between sets


4: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

200m Farmers Walk 53/35

25 burpees

400m Run
Each Farmer Carry is worth 1 point.
Each 400 meter is worth 1 point.
Each round is worth a total of 27 points when scoring reps.

You must finish farmer carry and run to recieve the point.

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