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Bandit CrossFit WOD–January 15, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Jerk Warmup (No Measure)

Conditioning

2: Metcon (Weight)

20 MIN EMOM

Odd: 16/14 Calorie Row

Even: 10 Jerks, 115/75

Scale row calories and jerk weight as necessary.

Strength

3: Overhead Squat (Work to heavy set of 5 (Must be perfect))

4: Overhead Squat (3×2 with 10 second pause in bottom)

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