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Bandit CrossFit WOD–Wednesday, September 16, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Strength

2: Behind the Neck Snatch Grip Push Press + OHS (4×3+3, work to a heavy triple*)

*OHS must be perfect, this is mobility work more than strength

Conditioning

3: Metcon (Time)

4 rounds for time of:

Run 400m

12 Thrusters 95/65#

12 Pullups

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