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Bandit CrossFit WOD–Tuesday, July 1, 2014

Main – CrossFit

If you have a Garmin or a stop watch, please bring it today to time your runs.

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: (No Measure)

2 rounds

12 Reverse Hypers
10 Good Mornings

3: Squatting Quad Clean Warm up (No Measure)

skip this if not finished with #2 warmup in first 10 minutes.

Strength

4: Deadlift (4×3 @ 85% — 2 min rest)

Conditioning

5.1: 800m Run (Time)

Max Effort 800m Run
800×1 Rest 3 minutes

5.2: 400m Run (Time)

Max Effort 400m Run
400×3 Rest 1:30 minutes

Log best 400, post other times in comments.

5.3: 200 meter run (Time)

200 m x 6 rest 45 seconds

rest 3x as long as the work

Log best 200, post other times in comments.

5.4: 100 m run (Time)

100 m x 9 Rest 30 seconds
Log best 100 in score, post other times in comments.

The post Bandit CrossFit WOD–Tuesday, July 1, 2014 appeared first on Bandit CrossFit.

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