Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Bandit Barbell Snatch Warmup (No Measure)
Skill
3: Muscle-ups (4×5)
Most of you will be working on assisted muscle up technique.
Those of you proficient with the muscle up will be working on the hollow/arch technique.
Conditioning
4: Metcon (Time)
20 minute AMRAP of:
40 Double-Unders
20 Overhead Barbell Walking Lunges 75/55#
4/3 Muscle-ups
We have a new strategy of getting double unders at our gym. If this idea doesn’t work for some of you, then I have another.
Also, today, you will ALL do assisted muscle ups.
The post Bandit CrossFit WOD–Monday, March 17, 2014 appeared first on Bandit CrossFit.
