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Bandit CrossFit WOD–Tuesday, August 4, 2014

Bandit CrossFit – CrossFit

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Warm-up

1: Squatting Quad Snatch Warmup (No Measure)

Strength

2: Snatch Pull + Hang Snatch + Snatch ((1) rep of the complex every 90 seconds x 8)

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP: (in teams of 2)

60 cal row

40 OHS 95/65 *cannot do more than 10x at a time

20 Muscle Ups

40 Front Squat 95/65

60 Burpees

OHS must be perfect!

Muscle Ups can be scaled with low rings and box. If still unable, sub (2) ring row + (2) box dip for every muscle up.

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In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!