HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Friday, October 28, 2016

Bandit CrossFit – CrossFit

View Public Whiteboard

Warm-up

1: ABC Clean Warm up (No Measure)

Strength

2: 3-Position Clean + Jerk (24 MIN E3MOM, (8 sets))

Clean from hips, above knee, floor.
Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:

8 Deadlifts (225/155 lbs)

8 Burpee over the bar

Scale weight as needed.

Extra Work

4: Metcon (Time)

Run 3 Miles @ 80% of your 1-Mile PR pace

(E.g., if your 1-mile PR was 6:00, you would run each mile today at 7:30 – or a 1:52/400m pace.)

The post Bandit CrossFit WOD–Friday, October 28, 2016 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!