Bandit CrossFit WOD– Wednesday, June 15, 2016

Bandit CrossFit – CrossFit

View Public Whiteboard


1: Metcon (No Measure)

Four sets of:

Front-Foot Elevated Split Squat x 6-8 reps each leg

Rest 60 seconds

Ring Push-Ups x 8-10 reps

Rest 60 seconds


2: Metcon (Weight)

Every two minutes, for 16 minutes (4 sets of each):

Min 2, 6, 10, 14 – Alternating Reverse Lunges with Kettlebells x 20 reps

Min 4, 8, 12, 16 – Strict Shoulder Press with Kettlebells or Dumbbells x 10 reps

(Rotate back and forth between the two movements.)


3: Metcon (AMRAP – Reps)

Four sets for max reps against a 3-minute running clock of:

Run 400 Meters

Max Reps Dumbbell Man-Makers (45/25 lbs)

Rest 2 minutes


If the 400 takes you longer than 1:45, then scale the distance.

Score is the total reps of manmakers.

Rx+: 55/35# DB

Extra Work

4: Metcon (No Measure)

Every minute, on the minute, for 12 minutes:

Minute 1 – Barbell Roll Outs x 8-10 reps

Minute 2 – Hollow Body Hold x 30 seconds

Minute 3 – Roll to Pistol x 12 reps

The post Bandit CrossFit WOD– Wednesday, June 15, 2016 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!