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Bandit CrossFit WOD–Friday, December 19, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Reverse Hypers (3×12, HAP)

Strength

3: Deadlift (5×1 @ 85%)

Conditioning

4.1: Metcon (Time)

Part 1:

3 Rounds AFAP:

100m sled pull (50m down and back, 200/100#)

10 Double DB Thrusters (45/30#)

Rest 5 min after completion of 3 rounds, then do Part 2.

You will be starting at different times for Part 2. So, you may need to carry your own clock for that one.

4.2: Metcon (Time)

Part 2:

Complete for time:

200m sled pull (200/100#, 100m down and back)

75 DU

100m sled pull (100 m down and bacK)

50 DU

50m sled pull (25m down and back)

25 DU

If you can’t double under, do 2x singles.

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