Main – CrossFit
Warm-up
Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
Split Press (4×3–HAP)
60 sec rest
Clean First Pull (4×2 @ 120% of 1RM Clean)
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 minutes
250 meter row
10 BB Front Rack Box Step Ups 20″ (5l/5r) 115/75#
7 Ring Dips
Level 4:
135/95# Box Step Ups
5 Bar Muscle Ups
Level 2:
95/55# Box Step Ups
7 Dips on Horn
Level 1
75/35# Box Step Ups (or unweighted)
7 Box Dips
The post Bandit CrossFit WOD–Wednesday, December 11, 2013 appeared first on Bandit CrossFit.
