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Bandit CrossFit WOD–Friday, August 5, 2016

Bandit CrossFit – CrossFit

No extra work today. If you must do something, go for a 20-30 minute easy run, swim, row, ski or bike.

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Warm-up

1: Metcon (No Measure)

5-10 MIN AMRAP

10 Sling shot squats 33×1

10 cal row, bike, ski or 200 meter run

Strength

2: Front Squat (6×3, 80-85%, rest as needed, no tempo)

Conditioning

3: Metcon (3 Rounds for reps)

Against a 4 minute running clock, complete:

400 Meter Run

Wall Ball Shots x Max reps

Rest 4 minutes

Repeat for a total of three sets.

If you struggle to get the run done in less than 3:30, scale your run to 200 meters.

Rx+: Work for 3 minutes. Rest for three minutes. If needed, the coaches can set two clocks. The Rx+ workout should be done by people who can run the 400 in less than 2 minutes.

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