Bandit CrossFit WOD–Wednesday, December 11, 2013

Main – CrossFit

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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

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