Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
5-10 MIN AMRAP:
10 cal AB
10 Goblet Squats, tempo 33×1
Strength
2: Front Squat (10 min to find a heavy FS)
3: Front Squat (3-5 reps E3MOM for 15 MIN (5 sets))
Try to get as close to the weight that you found today in these sets. Get up to five reps if possible. Go down to three reps as you get fatigued.
This means you really aren’t trying to find a true one rep max at all today. Just get a challenging weight. Then, go from there.
Conditioning
4: Metcon (Weight)
15 MIN EMOM (5 sets)
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings
Log your KB weight.
Extra Work
5: Metcon (Time)
Four sets of:
Row 2000 meter @ 10 seconds slower than your 5k Pace
Rest 2 minutes
Log your fastest row.
If you don’t have an access to a rower, you can do this work by running. Run for 6-8 minutes, then rest 2 minutes.
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