Bandit CrossFit – CrossFit
Warm-up
1: ABC Clean Warm up (No Measure)
Strength
2: 3-Position Clean + Jerk (24 MIN E3MOM, (8 sets))
Clean from hips, above knee, floor.
Build in load over the course of the 8 sets, emphasizing good speed and mechanics.
Conditioning
3: Metcon (AMRAP – Rounds and Reps)
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
8 Deadlifts (225/155 lbs)
8 Burpee over the bar
Scale weight as needed.
Extra Work
4: Metcon (Time)
Run 3 Miles @ 80% of your 1-Mile PR pace
(E.g., if your 1-mile PR was 6:00, you would run each mile today at 7:30 – or a 1:52/400m pace.)
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