Bandit CrossFit WOD–Tuesday, August 19, 2014

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Tuesday, August 19, 2014

Main – CrossFit

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1: Crossover Symmetry (No Measure)

2: Metcon (No Measure)

Back Extension

3×10, Tempo 31×3

3: Bandit Barbell Clean AND Jerk Warm-up (No Measure)


4: Shoulder Press (8 sets of 1, work to a 1RM)


Choose which one of the three you like; row, run, or bike. You should only work at 60% intensity no matter which one you choose. Next Tuesday we are going for a 2K row PR. I hope to see some good numbers with all this rowing and conditioning we’ve been putting in.

5k Row (Time)

Max Effort 5k Row

5k Run (Time)

Max Effort 5k Run

20 Minute Bike (Distance)

Bike for 20 minutes
Note the kind of bike in comments.
This is with a road or mountain bike. Feel free to get with others in the gym so you can all bring your bikes and ride together.

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