Bandit CrossFit WOD–Monday, June 23, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: (No Measure)

2 rounds, for quality

20 wall-facing squats
15 OH walking lunges 45/35#
10 perfect pushups
5 strict pullups

Strength

3.1: High Bar Back Squat (1×10 @ 50%)

3.2: High Bar Back Squat (1×10 @ 55%)

3.3: High Bar Back Squat (1×10 @ 60%)

3.4: High Bar Back Squat (1×10 @ 70%)

Conditioning

4: Metcon (AMRAP – Reps)

AMRAP in 6 min:
10 Push Press (115/75)
10 Box Jumps (24/20)

Rest 3 min

AMRAP in 6 min:
ME Cal Airdyne

Rest 3 min

AMRAP in 6 min:
12 Wall Ball (20/14)
8 Ring Dips

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