Bandit CrossFit WOD–Thursday, March 5, 2015

Main – CrossFit

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1: CrossOver Symmetry Iron Scap (No Measure)


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.

3: Metcon (No Measure)

1. 5 x 15 Hollow Rocks & 15 Arch Rocks Rest 60 seconds between sets


2. Handstand Walking ( ladder)

Walk 1 yard, reset, then 2 yard, reset, 3 yard… etc until failure at same distance 3 times

OR (scaling option)

Handstand Shoulder taps ( Chest Facing w all)

1yard = 8 Shoulder taps ( total)

2 yards =16 shoulder taps (total)

Continue until you perfom equivilent of 10 yards or fatigue.


3. 10 x 3 Russian Dips *scale as needed*


4. 6 x 4 Band ( medium) resisted Push-ups

+ 4 Ring HSPU Band simulated push-ups ( Medium to heavy)

If time remaining, work on kipping pullups. Don’t do too many. We may have to do them on Friday for the Open 15.2. Just work on the technique.

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