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Bandit CrossFit WOD–Wednesday, May 14, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2a: Dumbbell Row (Single Arm) (5×6 (each arm) HAP, rest 60 seconds)

https://www.youtube.com/watch?v=X3GDfby7RKE

2b: L-Sit (5x ME — rest 60 seconds)

Make it as difficult as possible.

Strength

3: High Bar Back Squat (6×5 @ 85% — rest 2-3 minutes)

Conditioning

4: Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

15 calorie Air Dyne
20 Alternating Pistols
10 Alt. DB Snatch 70/55

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