Bandit CrossFit WOD–Thursday, December 19, 2013

Main – CrossFit

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Warm-up

Thoracic Spine
Barbell Shoulder Smash/Voodoo Floss
Hamstring Roll/Floss

Strength

1: Jerk Balance (4×4 @ 60% of 1RM Clean and Jerk)

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=193

Metcon

2: Metcon (Time)

2K Row
800M Run
75 cal AirDyne
Score is total time. But, please note time for each modality in notes.

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