Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
2: Clean and Jerk (20 minutes to find 1RM)
Conditioning
3: Metcon (Time)
50 Double-Unders
12 MU
12 DB Shoulder to OH 50/30#
50 Double-Unders
9 MU
9 DB Shoulder to OH 50/30#
50 Double-Unders
7 MU
7 DB Shoulder to OH 50/30#
If you are on the brink of muscle ups, work on them for 3 minutes each round.
If you are still learning, scale them with the low rings and box.
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