Bandit CrossFit WOD–Wednesday, August 24, 2016

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Wednesday, August 24, 2016

Bandit CrossFit – CrossFit

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1: Metcon (No Measure)

5-10 MIN:

10 Cal Assault Bike

10 OH Squats

10 Ring Rows


2.1: High Bar Back Squat (15 Min to find 1RM for today)

This is not an all time max. The time limit is strict. Just get a heavy single for today.

2.2: High Bar Back Squat (E2MOM for 6 MIN: 3 reps @75-80%)


3: Metcon (No Measure)


1st: 5-8 Pullups

2nd: 10 Kettlebell or DB Thrusters (KB preferred!)

3rd: 15/10 Calories of Assault Bike, Ski Erg, or Rower

This will be seven rounds!

Please keep your work effort around 30-40 seconds for each minute. This is not intended for you to get behind and start struggling. It is much better for you to cut the reps/calories/weight so you can keep the work time in the 30-40 second range. Once you get yourself to redline, there is no coming back, and you have destroyed the whole purpose of this workout.

Extra Work

4: Metcon (No Measure)

Two sets of:

Banded Good Mornings x 40 reps

Rest 30 seconds

Banded Hamstring Curls x 30 reps

Rest 30 seconds

Hamstring Curl Demo:

4.2: Metcon (Weight)

3 Minute Banded March

Log the med ball weight you used

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