HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Monday, June 9, 2014

Main – CrossFit

View Public Whiteboard

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 (12 minutes to find 1RM)

Conditioning

Metcon (AMRAP – Reps)

AMRAP in 10 min
20 Wall Ball (20/14)
7 Bar MU (if you don’t have bar muscleups, do C2B pullups)

Rest 2 min

AMRAP in 10 min:
50 ft Front Rack Lunge (135/95)
12 Box Jump Overs (24/20) Do not touch top of box. Adjust height as needed.

Competitors (rx+) use 165/115 for lunges

The post Bandit CrossFit WOD–Monday, June 9, 2014 appeared first on Bandit CrossFit.

fill out the form below to get started!

In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!