CrossFit Journal: The Performance-Based Lifestyle Resource

WOD

Bandit CrossFit WOD–Wednesday, May 28, 2014

Published by on May 28, 2014 5:00 am

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

Strength/Skill

2a: Shoulder Press (3×6 HAP–90 sec rest)

2b: Chin-Up (3×6 HAP–90 sec rest)

Strength

3: Front Squat (12 min to find 3RM)

Conditioning

4: Metcon (Time)

For Time

30-20-10

Wall ball 20/14#
TTB
Box Jump 24/20

Competitors use:
30/20 wall ball with females using 10ft target.

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