Bandit CrossFit – CrossFit
Warm-up
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Strength
2: High Bar Back Squat (15 MIN to find 1RM for the day)
2.2: High Bar Back Squat (6 MIN E2MOM, 3 reps at 85-90% of today)
Conditioning
3: Metcon (No Measure)
21 MIN EMOM (7 sets):
1st: 3-5 Strict Pullups + 10 Goat Bag Swings
2nd: 10 Kettlebell (or DB) Thrusters (KB is preferred)
3rd: 15/10 Calories of Assault Bike
The post Bandit CrossFit WOD–Wednesday, September 21, 2016 appeared first on Bandit CrossFit.
