Bandit CrossFit WOD–Monday, December

Bandit CrossFit – CrossFit

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Warm-up

1: Squatting Quad Snatch Warmup (No Measure)

Conditioning

2: Metcon (Time)

4 rounds:

21 Box Jumps 24/20″

18 Wall Balls 20/14#

15 Kettlebell Swings 53/35#

12 Burpees

Weightlifting

3: Hang Snatch + Snatch (E2MOM x 7 rounds)

Strength

4: Bottom Up Front Squat (Work up to a heavy double)

Demo: https://www.youtube.com/watch?v=zIXJYHGzanU

5: Front Squat (2×8)

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