Bandit CrossFit WOD–Friday, June 19, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Strength

2: Metcon (Weight)

10 MIN EMOM

1st: (4) Snatch First Pulls

2nd: (1) 3-Position Snatch, moderate weight for technique work (hips, just above knee, floor)

Use the same weight

Conditioning

3: Metcon (Time)

Buy In: 400m Med Ball Carry 20/14#

3 rounds of:

9 Hang Power Clean 95/65#

12 HSPU

16 Jumping Lunges

then

Cash Out: 400m Med Ball Carry 20/14# (after 3 rounds)

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