Bandit CrossFit WOD–Friday, July 10, 2015

Bandit CrossFit – CrossFit

Remember, no 5:30 pm class tonight. Also, there will be no Saturday class tomorrow.

Many of our Bandits are doing the Bandit CrossFit GORUCK. Feel free to join us for dinner at 4pm at The Reef in Biloxi, and then see us off at the Biloxi Lighthouse at 8 p.m. We will return to the lighthouse Saturday morning between 8-10 am to receive our patches for completing the challenge.

View Public Whiteboard


1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit
Don’t forget the plate circles.

2: Crossover Symmetry (No Measure)

3: Metcon (No Measure)

2 rounds:

10 sling shot squats, 23×1 tempo

150 meters ski erg

10 scapular depressions


4: Metcon (Time)

4 rounds for time:

20 cal assault bike

15 Air Squat

10 Ring Dips

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