Bandit CrossFit WOD–Saturday, December 12, 2015

Bandit CrossFit – CrossFit

It’s time for our FREE Saturday workout!! Bring a friend!
Please note that the first option for a workout is subject to change based on the amount of people present, and what their ability levels are in terms of lifting.

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1: Metcon (No Measure)


2: Metcon (Time)

TEAMS of 3, Complete the following for time:

100 Calorie Row

100 Box Jumps, 24/20″

80 Calorie Row

80 Hang Power Cleans, 155/105

60 Calorie Row

60 Front Squats, 155/105

40 Calorie Row

40 Push Jerks, 155/105

20 Calorie Row

20 Clusters, 155/105

Cluster Demo:

Extra Work

3: Metcon (AMRAP – Reps)

Gymnastics Conditioning

5 rounds of:

:20 max unbroken strict C2B + max Strict Pull ups

1 minute rest between rounds.

The idea is to do as many unbroken strict C2B as possible. Then use the remaining time in the :20 to get as many strict pull ups as you can (these do not need to be unbroken).


Back up workout in case first option does not work.

4: Metcon (Time)

Teams of three:

Run 200 m (each person, relay style)

150 Air Squats

100 Pushups

50 Burpee Box Jumps 24/20″

Run 200 m (each person, relay style)

1 person works

1 person holds 45/25# plate overhead

1 person rests

If plate touches the ground, everyone must stop and do 10 burpees before moving on.

After run, all team mates must be together to start squats.

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In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!