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Bandit CrossFit WOD–Friday, December 13, 2013

Main – CrossFit

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Warm-up

Banded Ankle Flexion
Quad Foam Roll
Hamstring Floss

Strength

1: Front Squat (6×3 @ 94% of Tuesday’s weight)

1: High Bar Back Squat (6×6 @ 94% of Tuesday’s weight)

The Front Squat and HBBS are performed back-to-back in each set. Do 3 FS, rerack, then do 6 back squats without rest.

Rest 2 minutes between sets

Conditioning

Metcon (Time)

4 rounds for time:

400 meter run
20 burpees
RX+ add a weight vest (only with consult of a coach, or if your name is Mitch Kaiser.)

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