Bandit CrossFit WOD–Friday, August 19, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: 50 Calories Assault Bike (Time)

50 Cal Assault Bike

For Time
Don’t forget to take a pic and post to Instagram. Use hashtag: #firsttofifty #banditcrossfit @banditcrossfit

Strength

2: Front Squat (15 MIN to find 1RM)

2.1: Front Squat (E2MOM 6 MIN, 70-75% of today’s 1RM)

Conditioning

3: Metcon (Time)

Three rounds for time of:

10 Push Press (95/65 lbs)

15 Ring Dips

Rx+: 155/105# push press

Extra Work

4: Metcon (No Measure)

Nothing. Go home and rest.

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