Bandit CrossFit WOD–Friday, August 8, 2014

Main – CrossFit

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1: Crossover Symmetry (No Measure)

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

2a: Reverse Hypers (3×12, HAP)

2b: GHD Raise (3×10, tempo 32×1)

Strength

3: Metcon (Weight)

Deadlift EMOM x6

3 reps at 60% + 5 burpee over the bar

Conditioning

4: Metcon (Time)

4 rounds for time.

12 tire flip and jump through
2 rope cimbs

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