Bandit CrossFit WOD–Tuesday, August 2, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Strength

2: Clean and Jerk (E2MOM for 20 MIN, 2 reps)

Work up to a heavy weight for the day.

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

25 Calories of Assault Bike

16 Burpee Box Jump Overs (24″/20″)

Extra Work

4.1: Metcon (No Measure)

4.1)

8 MIN EMOM:

1st: 8-10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

2nd: 5-7 Strict Supinated-Grip Pull-Ups

Rest 4 minutes, and then…

6 MIN EMOM:

1st: 8-10 Ring Dips

2nd: :30 plank jacks

4.2: 5k Row (Time)

Max Effort 5k Row

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