Bandit CrossFit WOD–Friday, September 4, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Squatting Quad Clean Warm up (No Measure)

2: Bandit Barbell Jerk Warmup (No Measure)

Strength

3: Clean and Jerk (10 MIN EMOM, moderate weight, )

work up to a heavy set, if you feel good

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

AMRAP in 30 min:

1K row

25 Tuck Crunches

25 KB Swings (53/35)

25 Wall Ball (20/14)

1 min rest walking

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