Bandit CrossFit WOD–Thursday, September 18, 2014

Main – CrossFit

View Public Whiteboard

Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: Metcon (No Measure)

Outlaw Connectivity:

http://theoutlawway.com/2014/09/11/140912-2/

Check here for a pic of the “Hands and Feet Hollow Hold:” http://bit.ly/1uIM3Gf

If you have trouble with this, do hollow hold on your back.

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

15 KBSwing 53/35#
15 Burpees

The post Bandit CrossFit WOD–Thursday, September 18, 2014 appeared first on Bandit CrossFit.