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Bandit CrossFit WOD–Wednesday, November 2, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

Spend 5-10 Minutes Stretching

Then:

400 meter run

10 Goblet Squats

10 Ring Rows

10 Jumping Squats

10 Hanging Scap Depressions

Conditioning

2: Metcon (Time)

“Move Mountains”

For time:

Run 1 Mile

26 Burpee Box Jumps (24″/20″)

26 Strict Pull-Ups

26 Thrusters (95/65 lbs)

26 Strict Knees To Elbows

26 Kettlebell Swings (24/16 kg)

*Scale up or down as appropriate.

Extra Work

3: Metcon (Time)

400 Meter Sled Drag

Heavy, do not run.

4: Metcon (No Measure)

Two sets of:

Overhead Barbell Carry x 50 feet

(add load from last week if possible)

Rest 2-3 minutes

Farmer Carry (heavy) 100 meters

Rest 2-3 minutes

The post Bandit CrossFit WOD–Wednesday, November 2, 2016 appeared first on Bandit CrossFit.

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