Bandit CrossFit WOD–Friday, June 5, 2015

Bandit CrossFit – CrossFit

Learn about Tommy Mac, the fallen American hero you are working out for today.

http://www.honortommymac.com/

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Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Strength

2: Metcon (Weight)

7 MIN EMOM

(1) 3-Position Snatch + 2 BTN Snatch Grip Push Press

(weight will likely be determined by how much you can push press, snatch positions are from: power, knees, below knees)

Conditioning

3: Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

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