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Bandit CrossFit WOD–Thursday, October 2, 2014

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: Jerk Dip Squat (5×3 @ 105%)

https://www.catalystathletics.com/exercises/exercise.php?exerciseID=194

3: Metcon (No Measure)

Squat Foot Work Drill

Start in start position, jump into landing position.

spend 4 minutes on this

Conditioning

4: 100 Burpees (Time)

Cool Down/Stretching

Spend the rest of the time stretching, foam rolling, working on something that you want to work on.

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