Bandit CrossFit WOD–Friday, July 17, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Strength

2: Snatch (20 minutes to find 1RM)

Conditioning

3: Metcon (Time)

2 Rope Climbs 15′

-then-

3 Rounds of:

20 Cal Air Bike

20 OH Plate Lunges (45/25#)

-then-

2 Rope Climbs 15′

*if you can perform the rope climbs legless, do that!* (Mark rx+)

Sub: 25 calorie row if not enough bikes.

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