Bandit CrossFit WOD–Monday, November 23, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

Bandit Barbell Clean and Jerk Warmup

Conditioning

2: Metcon (Time)

7 Rounds For Time

7 Power Cleans 96/65

7 Shoulder to Overhead 95/65

7 Burpees

Weightlifting

3: Clean (Work to heavy single)

Strength

Choose one of these, if you have time, do both. You may also do one later in the day on your own or stay after class.

3: Front Squat + Jerk (2 Front Squat + 1 Jerk, work to a heavy set)

Use racks

4: High Bar Back Squat (3×10)

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