Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
2: Power Clean + Clean + Front Squat + Jerk (1 complex every 2 min for 20 MIN (10 reps total))
(Clean = “Squat” Clean)
Work up to a manageable weight. Try to keep that weight for all 10 sets.
Conditioning
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
10 Power Cleans, 135/95
20 Wall Balls, 20/14
30 Double unders
No scaling option for double unders. You must get all 30 before moving to next round.
Extra Work
4: Metcon (No Measure)
EMOMx10:
10 Burpee Box Jumps, 24/20
Scale the reps to something manageable for yourself.
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