Bandit CrossFit WOD–Friday, September 2, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

5-10 MIN AMRAP:

200 meter run

10 Russian KB Swing

10 Goblet Squat

Strength

2: Front Squat (15 MIN to Find 1RM)

2.2: Front Squat (3 reps 6 MIN E2MOM at 80% (3 sets))

Conditioning

3: Metcon (Time)

For time:

21 Kettlebell Swings 53/35#

21 Wallballs 20/14

15 Kettlebell Swings

15 Wallballs

9 Kettlebell Swings

9 Wallballs

800 meter run

Rx+: 70/53#KB

Extra Work

4: Metcon (10 Rounds for time)

Ten sets of:

Row 500 meters

Rest 60 seconds

Total Distance: 5000 meters – try to keep each 500 meter interval 3-6 seconds below your 500m splits for your PR 5k.

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