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Bandit CrossFit WOD–Friday, January 2, 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 (3×5 @ 85%)

If you haven’t been lifting on this cycle faithfully, please do not do this high of a percent. We have three more Fridays of lifting, a rest Friday, and then a retest for a new max. Almost there!!

Conditioning

4: Metcon (Time)

For Time:

20-calorie row

30 box jump overs, 24 / 20

40 wall-ball shots, 20/14

50 Kettlebell Swings

40 wall-ball shots, 20/14

30 box jump overs, 24/20

20-calorie row

The post Bandit CrossFit WOD–Friday, January 2, 2014 appeared first on Bandit CrossFit.

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