Bandit CrossFit WOD–Monday, August 1, 2016

Bandit CrossFit – CrossFit

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1: Metcon (No Measure)

5-10 Min AMRAP

10 Goblet Squat, 33×1

10 Cal Row, bike or 200 meter run


2: High Bar Back Squat (6×3, work to a heavy 3RM for today)

No tempo today. Just squat. Good technique is still the priority.


3: Metcon (Time)

Three rounds for time of:

Run 400 meters

15 Toes to Bar

9 Front Squats (135/95)

Rx+: 195/135#

Extra Work

4.1: Metcon (Time)

One set of:

300 Meter Double Front Rack Kettlebell Carry

Log time in results, and weight in comments.

4.2: Metcon (No Measure)

Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 20 Goat Bag Swings

Minute 2 – 3 Wall Climbs

Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold

Minute 4 – 40 seconds of Plank from Elbows

Goat Bag Swing Demo:

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