Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
2: Metcon (Weight)
FS/BS: 2 front squat immediately into 4 back squats:
Complete 3 sets @ 100% of your FS, or until failure
PS: “until failure” means you stop the work when you fail.
Conditioning
3: Metcon (Time)
For Time:
50 Double-Unders
50′ OH DB Walking Lunges 45/25# (each hand)
20 TTB
50 Double-Unders
20 TTB
50′ OH DB Walking Lunges 45/25# (each hand)
50 Double-Unders
If you don’t have double unders, do 100 singles in the middle and at the end. But, your workout will involve a buy-in of 5 minutes of double under practice.
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