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Bandit CrossFit WOD–Monday, March 21, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

A) 4 sets – 3 kips (arch/hollow) + 3 kipping PU + 15 sec hold w/ chin over bar (if you are unable to do kipping pullups, do 6 arch hollow practice kips)

B) 4 x 10 – Hollow rocks on ground (make them perfect–if they aren’t perfect, then do hollow hold for :20)

(alternate between A and B)

Conditioning

2: Metcon (2 Rounds for time)

A) 3 Rounds for time:

20 Cal Assault Bike

15 Kettlebell Swings (53/35)

10 Goblet Squats

rest 1:2 (half the work time)

B) 3 Rounds for time:

14 OHS (95/65) (must be perfect, or do not add weight!!)

7 Bar-Facing Burpees

14 TTB

Strength

3: Hang Clean + Clean (4x 1+1,@ 80-90%, rest 90 sec rest between sets)

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