HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Tuesday, November 26, 2013

Main – CrossFit

View Public Whiteboard

1: Front Squat (5×4 @80% of 1RM Front Squat)

1: High Bar Back Squat (5×[email protected] 80% of 1RM Front Squat)

This looks like:
5 x 4/8 FS/HBBS
Do the 4 front squats, then immediately do the 8 back squats for 5 sets.
Rest for 90 seconds.

Conditioning

2.1: 400m Run (Time)

Max Effort 400m Run

2.1: Toes to Bar (1 x ME)

2.1: Muscle-ups (1XME)

2.2: 400m Run (Time)

Max Effort 400m Run

2.2: Toes to Bar (1xME)

2.2: Muscle-ups (1xME)

2.3: 400m Run (Time)

Max Effort 400m Run

2.3: Toes to Bar (1xME)

2.3: Muscle-ups (1xME)

2.4: 400m Run (Time)

Max Effort 400m Run

2.4: Toes to Bar (1xME)

2.4: Muscle-ups (1XME)

2.5: 400m Run (Time)

Max Effort 400m Run

2.5: Muscle-ups (1xME)

Metcon (AMRAP – Reps)

Total Reps Toes to Bar (or Muscle Ups for Level 4 RX+)
4 Rounds of:

2:30 minutes to complete:
400 meter run
-then-
ME Toes to Bar in the remaining time

rest 1:00 between rounds

Level 4:
5 rounds
2:00 to complete:
400 meter run
-then-
ME Muscle Ups

Scaling for Level 2 and 1:
Do Hanging Leg Raises instead of Toes to Bar

The post Bandit CrossFit WOD–Tuesday, November 26, 2013 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!