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Bandit CrossFit WOD–Monday, May 18, 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: 3/6 x 3 sets @ 90%;

This means you will do 3 FS followed immediately by 6 BS @ 90% of FS 1RM

Conditioning

3: Metcon (Time)

For Time:

20 Thrusters

20 Hang Power Cleans

20 Push jerks

20 Overhead squats

20 Front squat

*every minute, starting with burpees, stop your progress and complete 4 burpees

Level 4: 135/95

Level 3: 95/65

Level 2: 75/55

Level 1: Choose a comfortable weight.

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