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Bandit CrossFit WOD–Tuesday, October 18, 2016

Bandit CrossFit – CrossFit

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Warm-up

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

Conditioning

2: Metcon (4 Rounds for reps)

Against a 4-minute running clock, perform the following for max reps:

Run 600 Meters

Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:

10 Box Jumps (24″/20″)

10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:

10 KBS 53/35

10 Goblet Squats

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:

30 Double-Unders

15 DB Push Press (choose weight that is challenging, but that you don’t have to take a lot of breaks with)

Extra Work

3: Metcon (Time)

400 Meter Farmer Carry

Walk. Do not run. Go heavy Take your time. We are trying to develop your grip strength.

Log your time in the results. Put what you carried in the comments.

4: Metcon (Time)

Four to Six sets of:

Row 1200 Meters @ your 5000m PR pace

Rest 2 minutes

Log your total time in the results. Log how many rounds you did in the comments.

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