Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Max Double Under in 1 Minute (AMRAP – Reps)
3x ME DU in one minute, rest 30 seconds between attempts
3: Handstand Holds (6 x:30 seconds, rest 30 sec, use wall as needed)
Strength/Skill
4: Clean First Pull (5×5 @ 70-80% working on technique, rest 90 seconds)
Conditioning
5: Metcon (Time)
3×400 meter sled march 150/100#
(backpack style drag)
4 minute rest between sets
log total time (minus 8 minutes of rest)
Bandit Competition Team
Strength
A: Clean + Hang Clean + Jerk (3x 1+1+2 @ 80-85%, 2-3 minute rest)
B: Deadlift (8 min. to est. med/heavy 3RM)
return to floor each rep, but not Touch and Go.
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