Main – CrossFit
Bandit Shoulder Warm up (No Measure)
1a: Push Press (3×5)
HAP, but keep the same weight for all sets
60 second rest
1b: Bent Over Row (3×8)
HAP, 60 second rest
Metcon (Time)
5 rounds for time of:
3/2 Muscle-Ups (3 for the men, 2 for the ladies)
15 Burpee
20 Split Jumps
Rest 1:1
Level 4 (RX+)
7 rounds
4/3 Muscle ups
(12) 6″ Target Burpees
30 second ME AirDyne for calories
Rest 1:1
Level 3 (RX)
work described above
Level 2:
8 Ring Dips (use bands if needed)
Level 1:
8 Box Dips
Combine your total working time (do not include resting time) as your final score for the WOD.
This means you will need to keep your own time during this workout.
However, you should make note of the time it took you to complete all rounds in your comments.
Round 1: x min x sec
Round 2: x min x sec
Round 3: x min x sec
etc
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