Bandit CrossFit WOD–Friday, October 3, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Metcon (No Measure)

Every 30 seconds for 5 minutes:

1 Muscle Up Negative

Strength

3: Deadlift (Find 1RM, with perfect form)

Conditioning

4: Metcon (6 Rounds for reps)

6 Rounds:

25 Cal Airdyne

ME UB Bar MU (minimum of 5 max of 10)

Rest 2:1

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