Bandit CrossFit WOD–Thursday, March 12, 2015

Main – CrossFit

View Public Whiteboard


1: CrossOver Symmetry Iron Scap (No Measure)


2: 1 Min ME Ring Dips (AMRAP – Reps)

Do as many rings dips as you can in one minute. They do not have to be unbroken.

Add weight for rx+, note your weight in comments.

3: Metcon (No Measure)

1) Rope pull-ups ( Ladder)

1, 2, 3, 4, 5, 6, 4, 2, 1

Each set Feet cannot touch the ground and alternate hand position each set. Take about 45-60 seconds between each set and add weight if possible. Scale with feet on floor if needed


2)1 x Max effort Box assisted Strict Pull-ups

3 x 65% of the reps ( rest 60’s between)


3) 8 x 6 Weighted scapular depressions (10-25lbs)

Perform each rep slow and controlled


4) 4 x 12 bar Simulated Muscle-ups (Medium tension)

5) 4 x 30 Alternating single leg toes to bar

After each set hold Tuck position with knees above crease of hip for 0:10’s

Scale to 6 x 20 ALT if need be: Total amount of reps to be performed is 120

The post Bandit CrossFit WOD–Thursday, March 12, 2015 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!