Bandit CrossFit – CrossFit
Warm-up
1: Squatting Quad Snatch Warmup (No Measure)
Weightlifting
2: 3 Position Snatch (Floor, hang, hip) (Work to heavy complex for the day. )
“Hang” position should be at knees.
3: Snatch (7 MIN EMOM: 3 snatches (with squat))
Conditioning
4: Metcon (Weight)
15 MIN EMOM
Min 1: 20/16 Cal Row
Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU
Min 3: 2 Heavy Front Squats (use racks)
Scale HSPU with 6 strict DB press + 6 DB Push Press. Do not use boxes.
You may also scale with AbMats.
Log Front Squat Weight for Results.
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