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Bandit CrossFit WOD–Monday, September 21, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

3 rounds

10 DB press, 3030

10 Plate Circles

10 Ring Rows

Strength

2: Shoulder Press (15 min to find 1RM)

Conditioning

3: Metcon (Time)

5 rounds of:

10 Shoulder Taps

10 HR Push-ups

10 TTB

Rest 1 minute

RX+: Instead of shoulder taps, do 20′ HS Walk.

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