CrossFit Journal: The Performance-Based Lifestyle Resource


Bandit CrossFit WOD–Friday, September 26, 2014

Published by on September 26, 2014 5:00 am

Main – CrossFit


Coach Sam will be at the gym at 5 am. Feel free to come in and do a workout on your own at that time.

We will resume regular schedule on Monday.

See you at the Pensacola Beach Brawl!

View Public Whiteboard


You could do this on your own, if you want. Feel free to log your score.

1: Metcon (Time)

4 rounds @ consistent effort
Row 500m
25 Wall Ball, 14/10#
10 HR Push Ups
12 Toes to Bar
Modify this as necessary if you’re at home.

Run instead of row
Air squats instead of wall ball
v-ups or situps instead of toes to bar

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