HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Monday, November 3, 2014

Main – CrossFit

View Public Whiteboard

Warm-up

1: Crossover Symmetry (No Measure)

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

2: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.

Strength

Do the following sets every 90 seconds.

3.1: High Bar Back Squat (1×10 @ 50%)

3.2: High Bar Back Squat (1×[email protected] 60%)

3.3: High Bar Back Squat (1×5 @ 70%)

3.4: High Bar Back Squat (1×4 @ 80%)

3.5: High Bar Back Squat (1×3 @ 90%)

3.6: High Bar Back Squat (3×1 @ 95%)

3.7: High Bar Back Squat (1×10 @ 80%)

Conditioning

4: Metcon (AMRAP – Reps)

8 min AMRAP:

60 Cal Row

30 HSPU

10 Ring Dips

The post Bandit CrossFit WOD–Monday, November 3, 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!