Bandit CrossFit WOD–Thursday, June

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: Reverse Hypers (3×12, HAP– rest 60 seconds)

Strength/Skill

3: Metcon (No Measure)

Outlaw Connectivity Work:

http://theoutlawway.com/2014/05/30/140601-2/

Strength

4: Deadlift (4×6 @ 60% @40×1 tempo, 90 sec rest)

Conditioning

5: Metcon (Time)

1600 meter run w/plate 45/25#*

*Every two hundred meters (each turn around) stop and do 20 OH walking lunges with your plate.

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