Bandit CrossFit WOD–Monday, November 4, 2013

Main – CrossFit

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Front Squat (7 @ 65% of 1RM Front Squat)

There is no rest between the (7) Front Squats and (13) Back Squats. Perform the 7 FS rerack the bar, and immediately perform the 13 back squats.

High Bar Back Squat (13 @ 65% of 1RM Front Squat)

Rest 2:00 after each 7/13 FS/HBBS set

Metcon (Time)

3 rounds for time of:

Run 400m
20 Pull-ups
20 OHS 95/65#

Level 4: (RX+) 20/10# Weight Vest
Level 3: (RX)
Level 2: 75/45#
Level 1: 45/15#

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