Bandit CrossFit – CrossFit
Take as long as needed to complete your 1RM Front Squat. Feel free to skip the conditioning or start the conditioning staggered as each of you finish.
Warm-up
1: Metcon (No Measure)
5-10 min amrap
10 cal airbike
10 Front Rack Double Kettlebell Front Squats, tempo 33×1
Strength
2: Front Squat (1-RM Front Squat)
Spend as long as needed to reach your 1RM.
Conditioning
3: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Extra Work
4: Metcon (No Measure)
4.1) 4 rounds:
20 Hollow Rock
20 Bird Dogs (alternating)
20 Arch Rock
:30 sec plank hold
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