Bandit CrossFit WOD–Wednesday, March 9, 2016

Bandit CrossFit – CrossFit

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Warm-up

(No Measure)

500 m ski erg

Ankle Circles

Leg Swings

DB Press

:30 HS Hold

3-5 Min DU Practice

Conditioning

1: Metcon (Time)

3 Rounds:

9-7-5:

Box Jumps

HSPU

Rest 3 min

scale for HSPU is seated DB press

Strength

2: Metcon (Weight)

EMOM x 10 min:

– odd min: (5) DB Bench Press

– even min: (5-10) Foot Elevated Ring Row

Extra Work

3: Metcon (No Measure)

4 sets

– 4 perfect kips on bar

– 4 perfect PU

– 4 TTB

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