Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Conditioning
2: Metcon (4 Rounds for reps)
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 KBS 53/35
10 Goblet Squats
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
15 DB Push Press (choose weight that is challenging, but that you don’t have to take a lot of breaks with)
Extra Work
3: Metcon (Time)
400 Meter Farmer Carry
Walk. Do not run. Go heavy Take your time. We are trying to develop your grip strength.
Log your time in the results. Put what you carried in the comments.
4: Metcon (Time)
Four to Six sets of:
Row 1200 Meters @ your 5000m PR pace
Rest 2 minutes
Log your total time in the results. Log how many rounds you did in the comments.
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