Bandit CrossFit WOD– Tuesday March 8, 2016

Bandit CrossFit – CrossFit

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Warm-up

As a class:

Ankle Rotations

High Knees

Butt Kicks

Figure 4

Windmill

Then: (anaerobic primer)

5-10 cal AB x 2 High effort

5 Burpees

5 cal AB x 2 High Effort

Conditioning

1: Metcon (Time)

6 Rounds:

100m sprint

12 Burpees FAST!

rest 2 min

In case of bad weather, do 5 cal assault bike.

Strength

2: Bandit Barbell Jerk Warmup (No Measure)

3: Metcon (Weight)

EMOM 12 minutes:

1st: 3 Jerks from rack/blocks @ 75%

2nd: 3-5 FS @ same weight (reps must be unbroken)

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