Bandit CrossFit WOD–Friday, November 14, 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)

Strength

3: Deadlift (5×3 @ 80%)

Conditioning

4: Metcon (Time)

3 rounds for total working time of:

400m Run/row 500 meters if weather is bad.

30 Goblet Squats 24/16k

15 HR Pushups

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