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Bandit CrossFit WOD–Friday, November 8, 2013

Main – CrossFit

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2: Deadlift (1×5 (work up to a set of moderate weight))

Technique work

3: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Level 2–Chest to bar pull-ups/ring dips/hang snatch or from the ground.
Level 1–Banded pull-ups/box dips/hang snatch

Choose a weight that is moderately heavy for the snatch.

1: Warm-up (No Measure)

Reverse Hyper 2×12
Muscle Up Transitions 2×8

The post Bandit CrossFit WOD–Friday, November 8, 2013 appeared first on Bandit CrossFit.

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