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WOD

Bandit CrossFit WOD–Wednesday, June 25, 2014

Published by on June 25, 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

2: (No Measure)

3 rounds for quality
20 OHS 45#
15 Bent over rows 45#
10 Front Rack Walking lunge
5 Strict Pullups

Strength

3.1: Front Squat (1×10@ 50%)

3.2: Front Squat (1×10 @ 55%)

3.3: Front Squat (1×10 @ 60%)

3.4: Front Squat (1×10 @ 70%)

Conditioning

4: Metcon (Time)

100 DU
50 HR Pushups
50 TTB
5-7 Legless Rope Climb*
200m sled drag (200/100)
20 MU
50 Ball Slams (30/20)
40 Burpees to Plate
100 DU

*if legless impossible, complete 2 seated legless climbs to standing position for every 1 legless prescribed rep
medicine ball slams: http://www.youtube.com/watch?v=Rx_UHMnQljU

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