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Bandit CrossFit WOD–Tuesday, February 9, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

3×5 Muscle ups Transitions on box

3×5 Kipping Movements on Rings

Then:

3×4 unbroken Muscle ups

Rest 3-5 minutes

3×3 unbroken Muscle ups

If you don’t have muscle ups, then do transitions on the box, or you may also do strict negatives.

Conditioning

2: The Admiral (Time)

3 Rounds:

20 Burpee Pullups

20 Front Squats 155/105

20 Box Jumps 24/20

Scale the burpee pullups to 15 burpees and 15 pullups if you don’t have kipping pullups yet.
No rack for front squats.

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