Bandit CrossFit WOD–Monday, July 7, 2014

Main – CrossFit

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Warm-up

Crossover Symmetry (No Measure)

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

2: Metcon (No Measure)

2 rounds of:

L-Hold on Rope x 30 seconds, if possible hold L-sit with elbows flexed at 90 degrees
20 wall squats
20 hollow rocks
10 pullups

Strength

3.1: High Bar Back Squat (1×10 @ 50%)

3.2: High Bar Back Squat (1×8 @ 55%)

3.3: High Bar Back Squat (1×8 @ 60%)

3.4: High Bar Back Squat (1×8 @ 70%)

3.5: High Bar Back Squat (1×8 @ 75%)

3.6: High Bar Back Squat (1×8 @ 80%)

Conditioning

4: Metcon (Time)

Conditioning:
21-15-9
DB Thrusters (55/35)
Burpee To Plate 25#

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