Bandit CrossFit WOD–Thursday, June 18, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: Metcon (Weight)

2 rounds:

10 Goblet Squats, tempo 23×1

7 Pushups, tempo 33×1

10 Hanging Scapular Depressions (Called retractions in this demo)

Demo: https://www.youtube.com/watch?v=uPVRwyEiAd8

Log weight for Goblet Squat as your score.

Gymnastics

3: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP ( For Quality)

1 Rope Climb ( with legs)

5 Wall Climbs

20 Tuck Crunch

10 Jumping Squats

L-sit Hang from bar 0:10’s

5 Jumping Ring Muscle-ups( or Kipping)

5 Ring Flys https://instagram.com/p/115Y5rPDY4/?taken-by=seancarllind

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