Bandit CrossFit – CrossFit
1: CrossOver Symmetry Iron Scap (No Measure)
2: Metcon (Weight)
4 Rds NFT:
10x OHS @40% + :20-:30s Ring Support Hold
Rest 3-5 min
3: Metcon (Weight)
4 rds NFT:
10x Deadlifts @ 50% *Fast!! + :20-:30s Chin up Hold
*rest :60s after each set of deadlifts
Metcon (No Measure)
5-7 Rope Climbs
Vary each effort: no legs, legs with s wrap, j-wrap, weight vest, Lsit, etc.
Not for time (NFT).