Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
3×5 Muscle ups Transitions on box
3×5 Kipping Movements on Rings
Then:
3×4 unbroken Muscle ups
Rest 3-5 minutes
3×3 unbroken Muscle ups
If you don’t have muscle ups, then do transitions on the box, or you may also do strict negatives.
Conditioning
2: The Admiral (Time)
3 Rounds:
20 Burpee Pullups
20 Front Squats 155/105
20 Box Jumps 24/20
Scale the burpee pullups to 15 burpees and 15 pullups if you don’t have kipping pullups yet.
No rack for front squats.
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