Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
Spend 5-10 Minutes Stretching
Then:
400 meter run
10 Goblet Squats
10 Ring Rows
10 Jumping Squats
10 Hanging Scap Depressions
Conditioning
2: Metcon (Time)
“Move Mountains”
For time:
Run 1 Mile
26 Burpee Box Jumps (24″/20″)
26 Strict Pull-Ups
26 Thrusters (95/65 lbs)
26 Strict Knees To Elbows
26 Kettlebell Swings (24/16 kg)
*Scale up or down as appropriate.
Extra Work
3: Metcon (Time)
400 Meter Sled Drag
Heavy, do not run.
4: Metcon (No Measure)
Two sets of:
Overhead Barbell Carry x 50 feet
(add load from last week if possible)
Rest 2-3 minutes
Farmer Carry (heavy) 100 meters
Rest 2-3 minutes
The post Bandit CrossFit WOD–Wednesday, November 2, 2016 appeared first on Bandit CrossFit.
