Bandit CrossFit – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
Test
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.
Gymnastics
3: Metcon (No Measure)
1) 6 x 3 Strict Pull-ups + 7 kipping (gymnastic Kip)
(Hold Last rep for 3’s)
2) 8 x 3 Deficit HSPU ( with feet on Box)
https://instagram.com/p/zjVDpqPDZO/
If Difficult, then Shorten the depth on the HSPU
3) 4 x 1:00 Chinese Planks, Chest Facing Down (+35lbs on small of back)
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