Bandit CrossFit WOD–Friday, August 29, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2 : Squatting Quad Snatch Warmup (No Measure)

Strength

3: Snatch (8 minute EMOM –2 reps at 65-70%)

Conditioning

4: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

Level 3 (Rx)
10 FS 135/95#
35 DU

Level 2
10 FS 95/65#
35 DU

Level 1
10 FS 75/35#
35 DU

Level 4 (Rx+)
10 FS (165/115) (no racks)
35 DU

There is no scaling option for double unders. You must do them.

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