Bandit CrossFit – CrossFit
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
2: Power Clean + Clean + Power Jerk (E2MOM for 12 Minutes, heavy)
Do one set of the complex every 2 minutes on the minute for 12 minutes.
Weight should be heavy, but your technique should not be atrocious.
3: Metcon (Time)
Five rounds for time:
Row 300 Meters
12 Front Squats (95/65 lbs)
This should not be something that you have to take a lot of breaks in doing. Move consistently and avoid redline.
4: Metcon (No Measure)
4.1) 3×10 GHD Situps
3×10 Glute Ham Raises
4.2) Put on a weight vest or ruck sack and walk/ruck for 30 minutes.