Bandit CrossFit Saturday WOD–December, 7, 2013

Main – CrossFit

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Barbell

1: Clean+Hi Hang Clean+Jerk (3×1+1+1 @70% of 1RM Clean)

EMOTM for four minutes

Strength

2a: Behind the Neck Split Press (4×4 HAP)

Clean Grip
rest 60 seconds

2b: Front Squat (4×3 @ 75% of 1RM Front Squat)

Tempo Front Squats

2 counts down, 2 count pause in bottom, 2 count up, no pause at top.

rest 60 seconds

Conditioning

3: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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