Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
2: Metcon (2 Rounds for weight)
EMOM 10
Even: 1x 3 position clean moderate weight (hang, above knees, below knees)
Odd: 5 Bottoms Up Kettlebell press (5 reps each arm, for a total of 10 reps)
Log weigh for clean and kettlebell in score.
Conditioning
3: Metcon (6 Rounds for time)
6 Rounds:
300m row
10 Burpees to target (if class is small enough)
Rest 1 minute
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