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Bandit CrossFit WOD–Tuesday, August 12, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Metcon (No Measure)

Back Extension

3×15, tempo 31×3

If these lock your back, only do 3×5-8 reps

3: Squatting Quad Snatch Warmup (No Measure)

Strength

4: 3 Position Snatch (Floor, hang, hip) (1 rep of complex EMOM 8min @ 70%)

To help coaches give more attention to whole class, half of the class will lift on the minute and the other half lift on the :30 mark.

Conditioning

5: Metcon (Time)

4 rounds:

300 yard shuttle run (25 yards down and 25 yards back x6, must make three-point contact on each side)
400 meter row
15 cal AD

Stagger start if needed to accomodate class size.

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