Bandit CrossFit WOD–Monday, December 15, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

Strength

2.1: High Bar Back Squat (1×10 @ 50%)

2.2: High Bar Back Squat (1×8 @ 60%)

2.3: High Bar Back Squat (1×6 @ 70% )

2.4: High Bar Back Squat (1×4 @ 80%)

2.5: High Bar Back Squat (3×2 @ 90%)

2.6: High Bar Back Squat (1xME (up to 10 reps) @ 85%)

Conditioning

3: Metcon (2 Rounds for reps)

AMRAP 4 MIN:

1 Strict HSPU

1 Power Clean (135/95)

increase by 1 rep each round

rest 4 min

AMRAP 4 MIN:

3 HR Pushups

3 Kettlbebell Swings 53/35#

increase by 3 reps every round

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