Main – CrossFit
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#
The post Bandit CrossFit WOD–Monday, November 4, 2013 appeared first on Bandit CrossFit.
