Bandit CrossFit WOD–Monday, October 13, 2014

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Monday, October 13, 2014

Main – CrossFit

Next Bandit Event: Mississippi Spartan Race, Nov. 8, at Muddy Joes.

Register on team “Bandit CrossFit” here:

Use discount code: TRAINSPARTAN25 for 25% off.

Register for an afternoon heat. They will put us all together.

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1: Crossover Symmetry (No Measure)

2: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.

3: Overhead Squat (2×10, HAP, PAP, tempo 25×1)


4: High Bar Back Squat (EMOM x4: 1 rep @ 95%)


5: Metcon (Time)

6 Rounds:

9 DL (165/115)

6 Burpees Over the bar

3 Rope Climbs

rest 2:1

work as fast as possible

Extra Work

6: Metcon (No Measure)

A1) 3 HSPU negatives, lower as slowly as possible, rest 30 seconds x 4 sets

A2) :15 sec static hollow body hold with chest touching pullup bar, rest 90 sec x 4 sets

If you can’t touch chest to the bar, hold chin over bar.

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