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Bandit CrossFit WOD–Wednesday, June 4, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Strength

3: Power Jerk + Jerk Grip OHS (4×3+3 @ up to 80% of 1RM Jerk)

Conditioning

5: Metcon (Time)

3 Rounds for Time
50m sled drag (100/75)
20 KBS (53/35)
50 UB DU
10 FS @ 60% of Clean Max
You must do all your double unders to move on. There will be a 15-minute time cap for those stuck on double unders. I will allow you to put the double unders last if you think you will not pass them.

Time cap for the workout for those struggling with doubles, 20 minutes.

Level 4 competitors, you must do all your sets UB. If you mess up, you must start over.

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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!