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Bandit CrossFit WOD–Wednesday, December 2, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Squatting Quad Snatch Warmup (No Measure)

Weightlifting

2: 3 Position Snatch (Floor, hang, hip) (Work to heavy complex for the day. )

“Hang” position should be at knees.

3: Snatch (7 MIN EMOM: 3 snatches (with squat))

Conditioning

4: Metcon (Weight)

15 MIN EMOM

Min 1: 20/16 Cal Row

Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU

Min 3: 2 Heavy Front Squats (use racks)

Scale HSPU with 6 strict DB press + 6 DB Push Press. Do not use boxes.

You may also scale with AbMats.

Log Front Squat Weight for Results.

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