Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
A) 4 sets – 3 kips (arch/hollow) + 3 kipping PU + 15 sec hold w/ chin over bar (if you are unable to do kipping pullups, do 6 arch hollow practice kips)
B) 4 x 10 – Hollow rocks on ground (make them perfect–if they aren’t perfect, then do hollow hold for :20)
(alternate between A and B)
Conditioning
2: Metcon (2 Rounds for time)
A) 3 Rounds for time:
20 Cal Assault Bike
15 Kettlebell Swings (53/35)
10 Goblet Squats
rest 1:2 (half the work time)
B) 3 Rounds for time:
14 OHS (95/65) (must be perfect, or do not add weight!!)
7 Bar-Facing Burpees
14 TTB
Strength
3: Hang Clean + Clean (4x 1+1,@ 80-90%, rest 90 sec rest between sets)
The post Bandit CrossFit WOD–Monday, March 21, 2016 appeared first on Bandit CrossFit.
