Bandit CrossFit – CrossFit
No extra work today. If you must do something, go for a 20-30 minute easy run, swim, row, ski or bike.
Warm-up
1: Metcon (No Measure)
5-10 MIN AMRAP
10 Sling shot squats 33×1
10 cal row, bike, ski or 200 meter run
Strength
2: Front Squat (6×3, 80-85%, rest as needed, no tempo)
Conditioning
3: Metcon (3 Rounds for reps)
Against a 4 minute running clock, complete:
400 Meter Run
Wall Ball Shots x Max reps
Rest 4 minutes
Repeat for a total of three sets.
If you struggle to get the run done in less than 3:30, scale your run to 200 meters.
Rx+: Work for 3 minutes. Rest for three minutes. If needed, the coaches can set two clocks. The Rx+ workout should be done by people who can run the 400 in less than 2 minutes.
The post Bandit CrossFit WOD–Friday, August 5, 2016 appeared first on Bandit CrossFit.
