Bandit CrossFit WOD–Monday, December 8, 2014

Main – CrossFit

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Warm-up

Don’t forget the Bandit standard warmup:

Row/Run/Bike

Pass throughs, dislocates

hip circuit

leg swings

1: Crossover Symmetry (No Measure)

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

Strength

Do the following sets every 90 seconds:

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 (1×4 @ 85%)

2.6: High Bar Back Squat (1×3 @ 90%)

2.7: High Bar Back Squat (1×2 @ 95%)

2.8: High Bar Back Squat (1×10 @ 80%)

Conditioning

3: Metcon (Time)

For Time:

15-12-9

DL (205/135#)

Burpee Box Jump Over (24/20)

TTB

Level 4: 275/185# DL

Every 2 minutes, do 1 rope climb

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