Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
5-10 Min AMRAP:
10 KB Front Rack Squat
200 meter run
5-10 ring pushups
Strength
2: Front Squat (15 Min to find 1RM for today (not all time))
2.2: Front Squat ( 3 reps E2MOM 6 MIN at 75% of 1RM)
Conditioning
3: DB Manmaker 6 MIN AMRAP (AMRAP – Reps)
6 MIN AMRAP:
Dumbbell Manmakers
Choose a weight that you can work with and not take too many breaks. Too many breaks = stopping every 20 or 30 seconds. Ideally, you should be able to do at least four reps every minute. Five reps every minute is outstanding.
Manmaker:
From standing
Get to floor and go to plank/pushup position
Pushup
Row (each arm)
DB Squat Clean
Thruster
3.2: Metcon (Time)
Two-four rounds:
200 meters @ 80% perceived effort
200 meters jog
400 meters @ 80%
100 meter walk
Log your time of completion. Note how many rounds you did in the comments.
Please do not choose to row, bike, or ski unless you have an injury or other really good reason to skip running.
Rx+: 300, 300, 600m runs
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