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Bandit CrossFit WOD–Monday, December 2, 2013

Main – CrossFit

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Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Barbell

2: Hang Snatch (1 x 2RM)

15 minutes to establish a 2RM Hang Snatch (below the knee)

Conditioning

Metcon (Time)

Run 800 meters

-Then-
3 rounds of;
12 Ring Dips
8 Strict Pullups
-Then-

Run 800 meters

————

Level 4: (RX +)

800 m run
30 muscle ups
800 m run

Scaling for Level 2/1
Use bands (the least resistance possible)
Dip horn/Box Dips, etc.

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