Bandit CrossFit – CrossFit
Metcon
1: Metcon (No Measure)
Go through at steady pace:
3:00 row
two rounds:
10 upright trunk rotations
10 bent over trunk rotations
10 side lunges
10 spiderman lunges
10 plate circles
15 banded good mornings
10 air squats
do some light reverse hypers as well
2: CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
3: CrossFit Games Open 16.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
Warm-up
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