Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
Work quickly. The workout is long.
2: Metcon (Weight)
FS/BS: 7/13* x 2 sets @ 70%;
*7 FS followed immediately by 13 BS @ 70% of FS
Log your weight in the results.
Conditioning
Metcon (Time)
For Time:
1k row
25 Wall Ball (20/14)
1k row
50 Wall Ball (20/14)
1k row
25 Wall Ball (20/14)
Rx+:
1k row
50 Wall Ball (20/14)
1k row
100 Wall Ball (20/14)
1k row
50 Wall Ball (20/14
Notes:
-If it takes 7:30-8 minutes, or more, to row your first 1k, only row 500m for the subsequent rounds.
-35-40 minute time cap
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