Bandit CrossFit – CrossFit
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
2: 3-position Clean + 1 Jerk (7 MIN EMOM, use moderate weight, good technique)
mid hang, hang, low hang
3: Metcon (6 Rounds for time)
10 Cal Row
10 Wall Ball (30/20, to 12ft/10ft target)
5 Double DB Box Walk/Step Overs (45/25#)
Notes on Box Step Overs: just like it sounds, step on top of and over the box with 2 dumbells in your hands.
Rest 1 minute between rounds
30/20# wallball to 10 ft target for both men and women.