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Bandit CrossFit WOD–Friday, December 6, 2013

Main – CrossFit

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Strength

1: Front Squat (6×3 @ 94% of Tuesday’s weight)

1: High Bar Back Squat (6×6 @ 94% of Tuesday’s weight)

Conditioning

Metcon (Time)

3 rounds for time

7 Muscle Ups
10 Power Clean and Push Jerk 155/105#
Scaling:

7 Muscle up Transitions or 7 Ring Rows
Power Clean 135/85# or 95/45# (or anything in between–THIS IS YOUR WORKOUT!!)

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