Bandit CrossFit WOD–Wednesday, August 5, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Also, pullup practice.

Conditioning

2.1: Metcon (Time)

Part 1:

For Time:

30-20-10

Wall Ball 20/14

Pullup (scaled rep scheme: 15-10-5)

Rest 10 min

2.2: Metcon (Time)

Part 2:

For Time:

10-20-30

Power snatch 75/45

Air Squat

Run 250m

Strength/Skill

3: Metcon (No Measure)

Cash Out:

4x :30s-:60s Hollow Rocks + :60s Superman Holds

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