Bandit CrossFit WOD–August 11, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

Warmup:

3-5 minutes Musical PVC Pipes

Demo: https://www.facebook.com/GridCastTV/videos/1613041798985479/?pnref=story

2: Metcon (No Measure)

2 rounds:

10 hanging scapular depressions

10 Wall facing Handstand hold shoulder depressions

Gymnastics

3: Metcon (No Measure)

EMOM12

1st – 5-7 strict HSPU

2nd – 5-7 strict Pullup

Conditioning

4: Metcon (Time)

For Time:

10k Row with a team of 3 *can’t go more than 500m at a time

2 person team, row 6500 meters

1 person team row 3500 meters

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