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Bandit CrossFit WOD–Thursday, December 19, 2013

Main – CrossFit

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Warm-up

Thoracic Spine
Barbell Shoulder Smash/Voodoo Floss
Hamstring Roll/Floss

Strength

1: Jerk Balance (4×4 @ 60% of 1RM Clean and Jerk)

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=193

Metcon

2: Metcon (Time)

2K Row
800M Run
75 cal AirDyne
Score is total time. But, please note time for each modality in notes.

The post Bandit CrossFit WOD–Thursday, December 19, 2013 appeared first on Bandit CrossFit.

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