HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Wednesday, October 28, 2014

Main – CrossFit

View Public Whiteboard

Warm-up

1: Crossover Symmetry (No Measure)

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

2: Max Double Under in 1 Minute (AMRAP – Reps)

Strength

Warm up to your 60% Front Squat, then complete the following Every 60 seconds:

3.1: Front Squat (1×2 @ 60%)

3.2: Front Squat (1×2 @ 70%)

3.3: Front Squat (1×2 @ 80%)

3.4: Front Squat (6×1 @ 85%)

Conditioning

4: Metcon (Time)

3 Rounds:

1k Row

30 Burpees

30 Kettlbell Swings 53/32#

Level 2, 1: Scale Kettlebells and burpees accordingly. Note scaling in comments.

Level 4:

3 Rounds:

1k Row

30 Burpees Over Rower

30 GHD Situps

The post Bandit CrossFit WOD–Wednesday, October 28, 2014 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!