Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
1) 5-10 MIN EMOM
10 Cal Assault Bike
7-10 Reps Double KB Front Rack Squat, Tempo 33×1 (Please honor tempo)
Strength
2: 2/4 Front Squat/Back Squat (6x 2/4 FS/BS)
Do 2 Front Squats followed by 4 Back Squats
It’s OK if you don’t get both of these. This will be very difficult. Just do the best you can. This is the end of the cycle and we will be deloading next week and prepping for a PR the week after. Just do the best you can. Get someone to spot you so you can get the sets in, or just make the weight as heavy as you can make it. There is nothing wrong with you if you can’t do it. Just do the work.
Conditioning
3: Metcon (Time)
3K Row
*every 3 min complete 3 Manmakers AFAP (30/20)
Manmaker Demo: https://www.youtube.com/watch?v=gczI5sINn9U
Rx+:
5k Row
5 Manmakers
Score: Total Time
Extra Work
4: Metcon (No Measure)
Accumulate 100 Arch/Hollow Swings on rings. Take a break when your form deteriorates.
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