HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Wednesday, November 19, 2014

Main – CrossFit

This isn’t a day spa.

-Dale

View Public Whiteboard

Warm-up

1: Crossover Symmetry (No Measure)

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

2: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.

Strength

Do the following sets every 60 seconds:

3.1: Front Squat (1×5 @ 50%)

3.2: Front Squat (1×4 @ 60%)

3.3: Front Squat (1×3 @ 70%)

3.4: Front Squat (3×2 @ 80%)

Conditioning

3.5: Metcon (AMRAP – Reps)

AMRAP in 30 min:

40 Cal Airdyne (assualt bike if available)

600m run

20 Pullups

6 MU

1 min rest walking

Notes:

-If you don’t have muscle ups, do transitions.

-Run counts as 1 rep.

-If not enough AD/AB, use rower.

-40 calories=40 reps. So each calorie counts as a point.

-walking does not count for any points.

If you don’t like to run in the cold, you can row 600 meters.

The post Bandit CrossFit WOD–Wednesday, November 19, 2014 appeared first on Bandit CrossFit.

fill out the form below to get started!

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!