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Bandit CrossFit WOD–Thursday, June 4, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

Test

2: 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

3: Metcon (No Measure)

1) 12 x 3 Weighted Negative Pull-ups ( 7’second count from top to bottom)

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2) 3 x Max Effort Ring Rows

Rest 2:00 Between Sets

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3) Push-up 5 Complex ( full 5 Rounds)

Wear a weight vest 15-45lbs

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

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4) 5 x 1:45 Chest Facing wall handstand Hold

Scale: pike position feet on 30″ box

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5) 4 x

15 hollow rocks

15 Tuck Crunch

20 Arch Rocks

The post Bandit CrossFit WOD–Thursday, June 4, 2015 appeared first on Bandit CrossFit.

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