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Bandit CrossFit WOD–Wednesday, September 21, 2016

Bandit CrossFit – CrossFit

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Warm-up

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Strength

2: High Bar Back Squat (15 MIN to find 1RM for the day)

2.2: High Bar Back Squat (6 MIN E2MOM, 3 reps at 85-90% of today)

Conditioning

3: Metcon (No Measure)

21 MIN EMOM (7 sets):

1st: 3-5 Strict Pullups + 10 Goat Bag Swings

2nd: 10 Kettlebell (or DB) Thrusters (KB is preferred)

3rd: 15/10 Calories of Assault Bike

The post Bandit CrossFit WOD–Wednesday, September 21, 2016 appeared first on Bandit CrossFit.

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