Bandit CrossFit – CrossFit
Warm-up
1: Squatting Quad Snatch Warmup (No Measure)
Strength
2: Snatch Pull + Hang Snatch + Snatch ((1) rep of the complex every 90 seconds x 8)
Conditioning
3: Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP: (in teams of 2)
60 cal row
40 OHS 95/65 *cannot do more than 10x at a time
20 Muscle Ups
40 Front Squat 95/65
60 Burpees
OHS must be perfect!
Muscle Ups can be scaled with low rings and box. If still unable, sub (2) ring row + (2) box dip for every muscle up.
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