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Bandit CrossFit WOD–Monday, February 29, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: ABC Snatch Warmup (No Measure)

Conditioning

2: Metcon (4 Rounds for reps)

4 rounds

4 MIN AMRAP:

20 Cal Row

12 Kettlebell Swings 53/35

9 DB Push Press (choose weight)

rest 90 sec between AMRAP rounds.

1 round = 41 reps

Strength

3: Metcon (Weight)

EMOM x 8 min:

3 Snatches @ 75% + 7 Burpees

Snatch= with a squat

Extra Work

To be done on your own. Do both, or just one. Your choice.

4: Metcon (Weight)

Every OTHER Minute on the Minute x 10 min:

FS x 2 @ 90% + 30ft HS Walk

Scale with 20 chest facing wall shoulder taps, or :30 second chest facing wall handstand holds.

5: Metcon (AMRAP – Reps)

70 V-ups

Perform in as few sets as possible.

Score is how many sets you had to do.

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