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Bandit CrossFit WOD–Monday, June 16, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Squatting Quad Clean Warm up (No Measure)

Strength

3: High Bar Back Squat (EMOM x5–3 reps at 80% of 1RM)

Conditioning

4: Metcon (AMRAP – Reps)

Conditioning:
15 min AMRAP
60 cal AD (or rower)
8 MU (or C2B)
30 KBS (70/53)
15 Thrusters (135/95)

NO REST

15 Min AMRAP
5 Power Clean (185/135)
3 Power Jerk (185/135
5 Rope Climbs

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