Bandit CrossFit WOD–Friday, December 12, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Reverse Hypers (3×12, HAP)

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

Strength

Deadlift (5×3 @ 85%)

Conditioning

5: Metcon (Time)

Run 800m

120′ Farmers Carry (2 Kbs) 32/24kg

50 6″ Target Burpees (if class size allows for this)

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