Bandit CrossFit WOD–Monday, May 12, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Muscle-ups (4x ME Mups in 60 seconds, 1 min rest)

If you don’t have muscle ups, do transitions.

3: Bandit Barbell Clean Warm up (No Measure)

Strength

4: Front Squat (6×4@ 85%, 2 min rest)

Conditioning

5: Metcon (Time)

4 rds for time

5 strict pullups
10 TTB
15 Wallball 20/14

2 min. rest between rounds.

Subtract rest from total time for score.

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