Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
2: Metcon (Weight)
FS/BS: 3/6 x 3 sets @ 90%;
This means you will do 3 FS followed immediately by 6 BS @ 90% of FS 1RM
Conditioning
3: Metcon (Time)
For Time:
20 Thrusters
20 Hang Power Cleans
20 Push jerks
20 Overhead squats
20 Front squat
*every minute, starting with burpees, stop your progress and complete 4 burpees
Level 4: 135/95
Level 3: 95/65
Level 2: 75/55
Level 1: Choose a comfortable weight.
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