Bandit CrossFit – CrossFit
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#
The post Bandit CrossFit WOD–July 24, 2015 appeared first on Bandit CrossFit.
