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Bandit CrossFit WOD–July 14, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Strength

2: Clean and Jerk (20 minutes to find 1RM)

Conditioning

3: Metcon (Time)

50 Double-Unders

12 MU

12 DB Shoulder to OH 50/30#

50 Double-Unders

9 MU

9 DB Shoulder to OH 50/30#

50 Double-Unders

7 MU

7 DB Shoulder to OH 50/30#

If you are on the brink of muscle ups, work on them for 3 minutes each round.

If you are still learning, scale them with the low rings and box.

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