Bandit CrossFit WOD–Monday, June 9, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Squatting Quad Clean Warm up (No Measure)

Strength

3: High Bar Back Squat (12 minutes to find 1RM)

Conditioning

Metcon (AMRAP – Reps)

AMRAP in 10 min
20 Wall Ball (20/14)
7 Bar MU (if you don’t have bar muscleups, do C2B pullups)

Rest 2 min

AMRAP in 10 min:
50 ft Front Rack Lunge (135/95)
12 Box Jump Overs (24/20) Do not touch top of box. Adjust height as needed.

Competitors (rx+) use 165/115 for lunges

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