Bandit CrossFit WOD–July 23, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

Gymnastics

2: Metcon (No Measure)

1) 5 x 5 Band resisted ( Heavy) Diamond Push-ups + 0:30’s Chest Facing wall Handstand

Rest 90-180’s

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2) 7 x 3-5 Strict Pull-ups

+ 0:10’second Hold chin over bar on last rep)

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3) 10 Min EMOM

1 Muscle Up

(Scale with Ring Monkey or box and low rings, if needed.)

Mobility

3: Metcon (No Measure)

ROMWOD:

CDR Strong, 20 minutes

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