Bandit CrossFit WOD–July 24, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

2 rounds

20 second handstand hold

5 Burpees

10 Hanging Scapular Depressions

5 Pullups

10 Alt DB Snatch

Conditioning

2: Metcon (AMRAP – Rounds and Reps)

AMRAP in 40 min:

3 mile assault bike

10 Wall Walks- chin and toes to wall

15 Pullups

75 DU (or 150 singles for scaled)

10 Alternating DB Snatch 40/30#

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