Bandit CrossFit – CrossFit
Warm-up
1: ABC Snatch Warmup (No Measure)
Conditioning
2: Metcon (4 Rounds for reps)
4 rounds
4 MIN AMRAP:
20 Cal Row
12 Kettlebell Swings 53/35
9 DB Push Press (choose weight)
rest 90 sec between AMRAP rounds.
1 round = 41 reps
Strength
3: Metcon (Weight)
EMOM x 8 min:
3 Snatches @ 75% + 7 Burpees
Snatch= with a squat
Extra Work
To be done on your own. Do both, or just one. Your choice.
4: Metcon (Weight)
Every OTHER Minute on the Minute x 10 min:
FS x 2 @ 90% + 30ft HS Walk
Scale with 20 chest facing wall shoulder taps, or :30 second chest facing wall handstand holds.
5: Metcon (AMRAP – Reps)
70 V-ups
Perform in as few sets as possible.
Score is how many sets you had to do.
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