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Bandit CrossFit WOD–Thursday, April 17, 2014

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2a: Reverse Hypers (3×12, HAP –rest 60 seconds)

2b: Glute-Ham Raises (3×10, strict — rest 60 seconds)

Strength

3a: Deadlift (4x work to a heavy set of 5 (non maximal))

I mean it when I say NON MAXIMAL

3b: Jerk Balance (4×5, HAP — rest 90 seconds)

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=193

Conditioning

Metcon (AMRAP – Reps)

15 minute AMRAP:

200 meter run
Sled pull, HAP (forward facing down/backward facing back)
Only count your runs for your score. Log your weight for sled pull in comments.

The post Bandit CrossFit WOD–Thursday, April 17, 2014 appeared first on Bandit CrossFit.

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