Bandit CrossFit WOD–Thursday, November 5, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

10 MIN EMOM

12/10 Cal Row

2: Metcon (AMRAP – Reps)

1 x Max Reps Ring Rows hands Neutral Grip (parallel)

then 3 x 65% of the reps

Log max set in results

3: Overhead Barbell Situps (3×20, log weight in comments)

Demo: http://instagram.com/p/v2Zk3avDbt/?modal=true

4: Metcon (No Measure)

Bar Muscle Up Practice 5-10 minutes

I have a new contraption to show you!

Conditioning

5: Assault Bike 50/50 (50 cal) (Time)

50 Cal Assault Bike For Time

BUT, you must do:

5 cal with legs only

5 cal with arms only

Rotate back and forth until you reach 50 calories total.

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