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Bandit CrossFit WOD–Friday, October 14, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Clean Warm up (No Measure)

Strength

2: High Bar Back Squat (E2MOM 10 MIN, 5 reps, 70-75% of 1RM, 32×1 tempo)

Spend about 5-7 minutes working up to your weight.

Conditioning

3: Metcon (Time)

In teams of two, with only one partner working at a time, complete four sets each for time of:

Run 400 Meters

20 Wall Ball Shots

Log your total time for both partners to finish four rounds.

Extra Work

4: Metcon (No Measure)

Three sets of:

Dumbbell Bench Press x 8-10 reps @ 30X0

Rest 45 seconds

Russian Kettlebell Swings x 15-20 reps

Rest 45 seconds

Elbows to High Plank x 10 reps

Rest 45 seconds

Ring Row x 8-10 reps @ 3111

Rest 45 seconds

The post Bandit CrossFit WOD–Friday, October 14, 2016 appeared first on Bandit CrossFit.

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