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Bandit CrossFit WOD–Monday, June 1, 2015

Bandit CrossFit – CrossFit

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Warm-up

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

Strength

2: Metcon (Weight)

FS/BS: 2 front squat immediately into 4 back squats:

Complete 3 sets @ 100% of your FS, or until failure

PS: “until failure” means you stop the work when you fail.

Conditioning

3: Metcon (Time)

For Time:

50 Double-Unders

50′ OH DB Walking Lunges 45/25# (each hand)

20 TTB

50 Double-Unders

20 TTB

50′ OH DB Walking Lunges 45/25# (each hand)

50 Double-Unders

If you don’t have double unders, do 100 singles in the middle and at the end. But, your workout will involve a buy-in of 5 minutes of double under practice.

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