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Bandit CrossFit WOD– Monday, June 13, 2016

Bandit CrossFit – CrossFit

Take as long as needed to complete your 1RM Front Squat. Feel free to skip the conditioning or start the conditioning staggered as each of you finish.

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Warm-up

1: Metcon (No Measure)

5-10 min amrap

10 cal airbike

10 Front Rack Double Kettlebell Front Squats, tempo 33×1

Strength

2: Front Squat (1-RM Front Squat)

Spend as long as needed to reach your 1RM.

Conditioning

3: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Extra Work

4: Metcon (No Measure)

4.1) 4 rounds:

20 Hollow Rock

20 Bird Dogs (alternating)

20 Arch Rock

:30 sec plank hold

The post Bandit CrossFit WOD– Monday, June 13, 2016 appeared first on Bandit CrossFit.

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