Bandit CrossFit WOD–Friday, January 30, 2015

Main – CrossFit

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1: Crossover Symmetry (No Measure)

2: Reverse Hypers (3×12, moderate weight)

3: Metcon (No Measure)

Make sure you run, row, or AD, working up to a moderate pace, for at least five minutes. Also, do your hip circuit and leg swings.


4: Deadlift (Work to a 1RM)

Don’t risk your back for this. Be smart.


5.1: Metcon (Time)

4 Rounds:

1 Rope Climb

30 Shoulder Taps (or 30 Feet HSWalk)

Rest for one minute after completing four rounds, then run 1 mile for time.

Log total time for rope climb and shoulder taps in the first metcon score field.

Log your mile time in the second metcon field.

5.2: 1-Mile Run (Time)

Max Effort 1-Mile Run

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