Bandit CrossFit – CrossFit
Skill/Conditioning
1: Metcon (No Measure)
1) 4 x
Ring Complex
Using any Scale possible https://vimeo.com/162485846
• 1 Muscle-up
• 3 Ring Dips
• 1 Muscle-up
• 2 Ring Dips
• 1 Muscle-up
• 1 Ring Dip
2) 4 x 12
Weighted (if possible) Overhead Sit-ups ( Bar load between 15lb – 135lbs)
3) 3x
100 meter Farmer Carry
100 meter Front Rack Kettlebell Carry
100 meter DB OH Kettlebell Carry
4) 4 x
30 Tuck Crunch
1:00 Plank Hold
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