Bandit CrossFit WOD–Tuesday, March 3, 2015

Main – CrossFit

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Warm-up

1: Metcon (No Measure)

5 minutes: 500 meter row, dislocates, hips

5 minutes: Clean First Pull Practice/Technique with PVC

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

Conditioning

3.1: Metcon (AMRAP – Reps)

Part 1:

10 min AMRAP @80-85%

10 Row calories

1 Wall walk

10 Row calories

2 Wall walks

10 Row calories

3 Wall walks

….etc

Rest/prep 10 minutes

3.2: Metcon (AMRAP – Rounds and Reps)

Part 2:

10 min AMRAP @80-85%

9 Hang Power Clean 75/55#

12 Step-ups – 6/leg altern.

9 AbMat situps

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