Bandit CrossFit WOD–Thursday, October

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2a: Snatch First Pull (3×5, HAP)

2b: Snatch Balance (3×5, HAP)

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

40 minute AMRAP

500 meter row

15 Wallball 14/10 (this is for a reason, I’ll explain in class.)

10 Hand release pushups

15 Walking lunges

400 meter run

Row counts as 1 rep, run counts as 1 rep. You must finish row or run for it to count.

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