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Bandit CrossFit WOD–Tuesday, June 24, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Squatting Quad Clean Warm up (No Measure)

This must be started ASAP.

Strength

3: Hang Clean and Jerk (EMOM 5–3 Hang Clean + 1 Jerk @ 70%)

rest 2 minutes

This piece must be finshed by no later than 15 after.

Conditioning

4: 500m Row (Time)

Max Effort 500m Row
12x500m row @ 2k pace, rest 2 min

Do as many sets as time allows.

Log your best time, post other times to comments. Stay consistent.

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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!