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Bandit CrossFit WOD–Wednesday, July 27, 2016

Bandit CrossFit – CrossFit

No extra work today. Relax and go for a walk, run, or do something active.

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Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Strength

2: Power Snatch + OHS (Work up to heavy set for today in 15 minutes)

Conditioning

3: Metcon (AMRAP – Reps)

6 Min AMRAP:

Snatch @ 65-70% of today’s heavy single

Reps must be perfect. If you make a misstep, the rep doesnt count. If you fail, you must do 10 burpees as a penalty before continuing.

3.2: Metcon (Time)

Rest for four minutes after the snatches. Then, do the following couplet:

12-9-6

Power Clean

Muscle Ups

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