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Bandit CrossFit WOD–Monday, April 20, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Strength

Work quickly. The workout is long.

2: Metcon (Weight)

FS/BS: 7/13* x 2 sets @ 70%;

*7 FS followed immediately by 13 BS @ 70% of FS

Log your weight in the results.

Conditioning

Metcon (Time)

For Time:

1k row

25 Wall Ball (20/14)

1k row

50 Wall Ball (20/14)

1k row

25 Wall Ball (20/14)

Rx+:

1k row

50 Wall Ball (20/14)

1k row

100 Wall Ball (20/14)

1k row

50 Wall Ball (20/14

Notes:

-If it takes 7:30-8 minutes, or more, to row your first 1k, only row 500m for the subsequent rounds.

-35-40 minute time cap

The post Bandit CrossFit WOD–Monday, April 20, 2015 appeared first on Bandit CrossFit.

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