Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
2: Metcon (2 Rounds for weight)
10 Min EMOM:
1st: (2) 3 position clean + (1) jerk (50-60% c&J)
2nd: (8) bottoms up kettlebell press (per side, do 8 UB on one side, then switch)
Log c&j weight in first box, and kettlebell in second.
Conditioning
3: Metcon (Time)
Partner workout:
5 Rounds:
10 Box Jumps (24/20)
8 Ring Dips
6 Alt DB Snatch (55/35)
Notes:
-One partner works at at time. Partner one does one full round, then partner two does one full round.
-Each partner will do 5 rounds, for a total of 10 rounds.
-Score is total time.
-Scale as needed
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