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Bandit CrossFit WOD–Tuesday, April 21, 2015

Bandit CrossFit – CrossFit

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Warm-up

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

Strength

2: Metcon (2 Rounds for weight)

10 Min EMOM:

1st: (2) 3 position clean + (1) jerk (50-60% c&J)

2nd: (8) bottoms up kettlebell press (per side, do 8 UB on one side, then switch)

Log c&j weight in first box, and kettlebell in second.

Conditioning

3: Metcon (Time)

Partner workout:

5 Rounds:

10 Box Jumps (24/20)

8 Ring Dips

6 Alt DB Snatch (55/35)

Notes:

-One partner works at at time. Partner one does one full round, then partner two does one full round.

-Each partner will do 5 rounds, for a total of 10 rounds.

-Score is total time.

-Scale as needed

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