Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Weightlifting
2: Metcon (Weight)
10 MIN EMOM:
1 Power Clean + 1 Push Jerk
followed by
1 Squat Clean + 1 Split Jerk
If you feel like it, go up in weight each round.
Log the heaviest weight you used without failing.
Barbell Cycling
3: Metcon (Weight)
5 sets of the following complex:
12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.
If you feel like it, go up in weight every set. Log your heaviest successful weight.
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