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Bandit CrossFit WOD–Wednesday, July 2, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: (No Measure)

2 rounds
20 Front Rack Walking Lunge (HAP)
15 Vups (GHD Situps for Advanced)
10 UB Strict Press (HAP)
7 strict pullups

3: Squatting Quad Clean Warm up (No Measure)

Strength

4.1: Front Squat (1×10 @ 50%)

4.2: Front Squat (1×10 @ 55%)

4.3: Front Squat (1×10 @ 65%)

4.4: Front Squat (1×10 @ 75%)

Conditioning

5: Metcon (Time)

5 Rounds for Time
250m row
12 Box Jumps (30/24)
21 KB Swing (53/35)

2 minutes rest between rounds

Log only working time in score, so you should subtract 8 minutes from your time.

The post Bandit CrossFit WOD–Wednesday, July 2, 2014 appeared first on Bandit CrossFit.

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