Bandit CrossFit WOD–Saturday, August 8, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

3 rounds not for time

5-7 UB C2B Pullups

4-6 Pistols (each leg)

30-40 UB DU

Strength

2a: Split Press (4×6-8, tempo 30×3, rest 30 sec)

2b: Legless Rope Climb (4×1, get as high as possible)

Conditioning

3a: Metcon (Time)

3 rounds for time:

15 T2B

15 Cal Assault Bike

3b: 15 minute Run (Z1) (Distance)

Run for distance at Z1 (>80% Max HR)

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