Bandit CrossFit WOD–Tuesday, August 18, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Strength

2: Power Snatch + Snatch (15 minutes to work up to heavy set of 1+1)

Drop the bar between Power Snatch and Snatch

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

9 MIN AMRAP:

Ascending ladder

3-6-9-12-15-18-21……

Power Snatch 115/75

Toes to Bar

Gymnastics

4: Metcon (No Measure)

3-4 sets:

:30 Handstand Hold + AMRAP HSPU or Pushups

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