Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean Warm up (No Measure)
Strength
2: High Bar Back Squat (E2MOM 10 MIN, 5 reps, 70-75% of 1RM, 32×1 tempo)
Spend about 5-7 minutes working up to your weight.
Conditioning
3: Metcon (Time)
In teams of two, with only one partner working at a time, complete four sets each for time of:
Run 400 Meters
20 Wall Ball Shots
Log your total time for both partners to finish four rounds.
Extra Work
4: Metcon (No Measure)
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 30X0
Rest 45 seconds
Russian Kettlebell Swings x 15-20 reps
Rest 45 seconds
Elbows to High Plank x 10 reps
Rest 45 seconds
Ring Row x 8-10 reps @ 3111
Rest 45 seconds
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