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Bandit CrossFit WOD–Tuesday, September 30, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Metcon (12 Rounds for reps)

Tabata HSPU (12 rounds=6 minutes)

Level 4, start with the most difficult version possible and decrease difficulty as you approach failure. Note difficulty in the notes of each round.

3: Pull-up Negatives (4×3, tempo 31×3)

Conditioning

4: Air Dyne/Assault Bike – 17 (4 Rounds for calories)

17 seconds of ME AD
2:43 rest

4 rounds

Log calories for each round

5: Metcon (Time)

Level 3&4: One mile sled march.

50/100# total weight (counting sled weight, too)

If shortage of sleds, we will do this with partners.

Level 2&1: Half mile sled march.

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